WOD: 10.31.17

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.

Frankenchipper (Time)

500m Row

400m Run

21 Kettlebell Swings (53/35-pounds)

12 Pull-ups

50 Thrusters (45/35-pounds)

3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

30 Box Jumps (24″/20″)

30 Wall Balls (20/14-pounds)

21 Handstand Push-ups

30 Knees to Elbows

30 Double Unders

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

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