WOD: 11.25.17

Announcements

The #CRUSHCANCER t shirts are in. They will be in a box near the double tv’s in back of gym. Please see a coach to pick up.

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

Dynamax Standing Rotational Wheel Drill (No Measure)

6 Side Underhand Throws, alternating

10 Standing Knee Strikes

6 Side Underhand Throws, alternating

10 One-arm Chest Passes, L

6 Side Underhand Throws, alternating

10 One-are Chest Passes, R

6 Side Underhand Throws, alternating

10 Bowling Strikes, alternating

6 Side Underhand Throws, alternating

W.O.D.

Barbell Complex 666 (Time)

6 Rounds of:

6 Bent Over Rows

6 Back Rack Lunges

6 Strict Press

6 Sumo Deadlift High Pulls

6 Push Press

6 Front Squats

*Rest 30 seconds between rounds

**Rx Standard: Athlete does not drop or let go of the bar until the round is complete.

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