WOD: 12.6.17

CrossFit Invasion – CrossFit Classes

Warm-up

Active Warm-up (No Measure)

3 pt Calf Stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Spiderman Stretch 10x

Bootstraps 10x

10 GHD Sit-ups

10 GHD Hip Extensions

Shoulder Mobility

2 rds of:

5 PVC Pass throughs

20 Double Unders or Singles

10 Dumbbell Thrusters

3 Chin Ups/Pull-ups (alternate)

MAX EFFORT UPPER BODY

Shoulder Press (10,5,3,3,3,3)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 minutes

Row 750m then…

10 Deadlifts (225/155)

12 Box Jumps (24/20)

14 Toes to bar