WOD: 12.15.17

CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

Burgener Clean Warm-up (No Measure)

1. Down and Up-SPEED THRU THE MIDDLE!

2. Elbows High and Outside-KEEP BAR CLOSE!

3. Rack Delivery-FAST ELBOWS, NO REVERSE CURLS!

4. Clean Land-2″,4″, 6″

5. Clean Drop-STAY TIGHT!

Weightlifting

Hang Squat Clean

Every 1:30

2 sets of 3 @70%

2 sets of 3 @75%

2 sets of 2 @80%

2 sets of 1 @85%

W.O.D.

FIT: Metcon (AMRAP – Reps)

5 rounds :

30 seconds on

:30 seconds off

AMERICAN KB swings 44/35#

Pull ups

Box Jumps (24/20)

PERF: Metcon (AMRAP – Reps)

5 rounds :

30 seconds on

:30 seconds off

AMERICAN KB swings 53/44#

Chest to bar pull ups

Box Jump overs (24/20)

POST WORKOUT

Warm-up (No Measure)

5-MIN MOBILIZATION WITH DOUBLE LACROSSE BALLS