WOD: 11.2.17

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

DYNAMIC EFFORT UPPER BODY

Shoulder Press (10,10,10,10,10)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

6 Toes to bar

12 Box Jumps (24/20)

18 Wall Balls (20/14)
Rest 2 minutes

Metcon (Time)

FOR TIME:

20 Toes to bar

30 Box Jumps (24/20)

40 Wall Balls (20/14)

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