WOD: 7.12.17
CrossFit Invasion – CrossFit Classes
Warm-up
Basic Warm-up I (No Measure)
3-Point Calf Stretch
CrossOver Hamstring x10
Altlas Stretch x2 (hold 30 sec)
Shoulder Mobility Circuit
50 Band Pull Aparts
Run 400m
Sit-ups x30
Squats x20 (with hip circle)
Push-ups x15
Pull-ups x10
W.O.D.
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
POST WORKOUT
Basic Cool Down (No Measure)
Hold Straddle Stretch 1-min
10x Sit-up to Straddle
Hold Pike Stretch 1-min
10x Sit-up to Pike
Hold Pigeon Pose 1-min each leg
90/90 Shoulder Stretch 1-min each arm