WOD: 7.17.17

CrossFit Invasion – CrossFit Classes

Warm-up

Good Warm up (No Measure)

3 pt calf stretch

400m Run

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

1 min Plank Hold

Shoulder Mobility

10 GHD Sit-ups

10 GHD Hip Extensions

20 Air Squats

10 Hand Release Push-ups

20 Overhead Squats with PVC or Light Bar

10 Ring Rows

5 Burpees

DYNAMIC EFFORT LOWER BODY

Box Squat (@55% with orange band for 8 sets of 2 reps)

W.O.D.

Metcon (AMRAP – Reps)

Three rounds with one minute at each station of:

Box jumps, 30/24-in. box

Kettlebell swings, 2/1.5 pood

Knees-to-elbows

Wall-ball shots, 30/20-lb. ball

Burpees

Rest