WOD: 10.30.17

CrossFit Invasion – CrossFit Classes

Warm-up

Dynamic warm – up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Bootstraps 10x

Jump Rope 2 Min.:

1st Min. Singles/Doubles

2nd Min. Doubles/Triples

Shoulder Mobility Circuit

Dynamic Warm-up: Down and back, (then Exercise)

-Frankenstein Walk (Jumping Jacks 20x)

– High Knees (Lunges 16x)

– Buttkicks (Push-ups 10x)

– Shuffle Step (V-ups 20x)

– Carioca (Air Squats 15x)

– Spiderman Lunges (Burpees 5x)

DYNAMIC EFFORT LOWER BODY

Back Squat (5 sets of 3 reps @75% of your 1RM)

W.O.D.

Metcon (AMRAP – Reps)

AMRAP in 14 minutes

Row 1000m

then..

3-3

6-6

9-9 …..

Power Cleans (145/95) Burpees Over bar

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