WOD: 11.17.14

Announcements

CROSSFIT ENDURANCE WILL NOW BE 8AM SATURDAYS!!!

CrossFit Invasion – CrossFit Classes

(No Measure)

3 pt. calf stretch

Crossover Hamstring 10x

Couch Stretch (30 sec. each leg)

Hip Mobility Circuit

– Atlas Stretch 30 sec hold

– Spiderman Stretch 30 sec

– Pigeon Stretch 30 Sec

Plank Hold 1 minute

Row 2 minutes

Shoulder Mobility Circuit

Overhead Squats 15x

Supermans 15x

Inchworm Push-ups 5x

Chin-ups 5x

Weightlifting

Sumo Deadlift (1,1,1,1,1,1,1,1)

Metcon

Metcon (Time)

1000m Row

50 Overhead Squats (45/35-pounds)

30 Pull-ups