WOD: 11.12.17

CrossFit Invasion – CrossFit Classes

Warm-up

Active Warm-up (No Measure)

3 pt Calf Stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Spiderman Stretch 10x

Bootstraps 10x

10 GHD Sit-ups

10 GHD Hip Extensions

Shoulder Mobility

2 rds of:

5 PVC Pass throughs

20 Double Unders or Singles

10 Dumbbell Thrusters

3 Chin Ups/Pull-ups (alternate)

W.O.D.

FIT: Metcon (Time)

For time:

60 AbMat Butterfly sit-ups

50 Wall Ball

400m Run

30 Pull-ups

20 Deadlifts, 135/95 lb.

10 Power cleans, 135/95 lb.

PERF: Metcon (Time)

For time:

60 AbMat Butterfly sit-ups

50 Wall Ball

400m Run

30 deadlifts, 185/125 lb.

20 power cleans, 185/125 lb.

10 bar muscle-ups