WOD: 11.21.17

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.

Metcon (AMRAP – Rounds and Reps)

Complete as Many Rounds as Possible in 15 minutes:

15 Wall Balls (20/14)

30 Double unders

Metcon (AMRAP – Reps)

At the 15 minute mark…

2 minute of max reps wall balls

1 minute of max reps double unders

POST WORKOUT

Basic Cool Down I (No Measure)

Slog or Slow Row 600 meters

25 GHD sit-ups

25 hip extensions

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