WOD: 10.25.17

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
Run 400m

MAX EFFORT UPPER BODY

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

W.O.D.

FIT: Metcon (Time)

FOR TIME:

Run 400m

5 rounds

15 Burpees

20 Wall Balls (20/14) (10/9 foot line)

Run 400 when done 5 rounds

PERF: Metcon (Time)

FOR TIME:

Run 800m

5 rounds

15 Burpees

20 Wall Balls (20/14) (11/10 foot line)

Run 800 when done 5 rounds