WOD: 11.5.17

CrossFit Invasion – CrossFit Classes

Good Warm up (No Measure)

3 pt calf stretch

400m Run

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

1 min Plank Hold

Shoulder Mobility

10 GHD Sit-ups

10 GHD Hip Extensions

20 Air Squats

10 Hand Release Push-ups

20 Overhead Squats with PVC or Light Bar

10 Ring Rows

5 Burpees

W.O.D.

Metcon (Time)

6 rounds FOR TIME

Run 200m

15 KB swings (70/53)

5 Burpee Box Jump overs (24/20)