WOD: 11.17.17

CrossFit Invasion – CrossFit Classes

Warm-up

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up

MAX EFFORT LOWER BODY

Front Squat (10,5,3,2,2,2,2)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Handstand Push-ups

6 Toes thru Rings

9 MedBall Cleans (30/20#)

Rest 1-minute.

Repeat for a total of 3 cycles

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts

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