WOD: 12.13.17

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

MAX EFFORT LOWER BODY

Front Squat (10,5,3,3,3,3)

W.O.D.

PERF: DEATH BY TOES TO BAR (AMRAP – Reps)

With a continuously running clock do one T2B the first minute, two T2B the second minute, three T2B the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

FIT: Death by V-Up (AMRAP – Rounds and Reps)

Start with 3 V Ups 

Add 3 reps each minute until you are unable to make the reps within the minute