WOD: 11.30.17

CrossFit Invasion – CrossFit Classes

Warm-up

CrossFit Endurance Warm-up (No Measure)

3-Point Calf Stretch

Crossover Hamstring x10

Atlas Stretch x2 (hold 30-sec.)

1-minute Push-up Plank

1-minute Superman Hold

Alternating Plank Lunge x8

Alternating Open Chest Plank Lunge x6

Plank to Perfect Squat x4

Walking Downward Dog w/Push-up

Lateral Tube Walking x2

Speed Ladder Drills:

2-Ins x2

1-Ins x2

Zig-Zags x2

Carioca x2

Single Leg Hops x.5

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

4 rounds for reps

In 4 minutes

Run 200m then AMRAP..

6 Pull ups

9 Wall Ball (20/14#)

PERF: Metcon (AMRAP – Rounds and Reps)

4 rounds for reps

In 4 minutes

Run 200m then AMRAP..

6 C2B Pull ups

9 Wall Ball (30/20#)

POST WORKOUT

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)