WOD: 9.4.17

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 or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

Goodman 12 (Time)

For Time:
1 Clean and Jerk, 225#/155#
100 Ft. Sled Push, 225#/155#
2 Clean and Jerk, 205#/145#
100 Ft. Sled Push, 225#/155#
3 Clean and Jerk, 185#/135#
100 Ft. Sled Push, 225#/155#
4 Clean and Jerk, 155#/115#
100 Ft. Sled Push, 225#/155#
5 Clean and Jerk, 135#/95#
100 Ft. Sled Push, 225#/155#

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder