WOD: 11.4.17

CrossFit Invasion – CrossFit Classes

Warm-up

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

W.O.D.

WOD FOR WHITNEY (AMRAP – Rounds and Reps)

15-MINUTE AMRAP

5 DEADLIFTS

4 HANG POWER CLEANS

3 THRUSTERS

2 FRONT SQUATS

1 PUSH PRESS

3 BURPEES OVER THE BAR
RECOMMEDED WEIGHT: 115/75/55#

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm