WOD: 10.13.17

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

W.O.D.

FIT: Metcon (Time)

For time:

50 Walking lunge steps

25 Pull-ups

50 Box jumps, 24/20”

25 DB Push Press (25/20#)

50 Back extensions

25 Push-ups

50 Hanging Knee Raise

25 Wallball 20/14#

50 Russian KB Swings (53/35#)

1 Rope Climbs, 15′

PERF: Metcon (Time)

For time:

50 DB OH Walking lunge steps (20/15#)

25 C2B Pull-ups

50 Box jumps, 24/20”

25 DB Push Press (40/25#)

50 Back extensions 25# plate

25 Ring dips

50 Knees to elbows

25 Wallball 30/20#

50 American KB Swings (53/35#)

5 Rope Climbs, 15′

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