WOD: 12.17.17

CrossFit Invasion – CrossFit Classes

Warm-up

Chris Hinshaw Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle Drill

Walking Knee Hug

Walking Figure Four

Walking Atlas Lunges

Walking Lunge with Rotation

Toy Soldiers

High Knees

Butt Kicks

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

W.O.D.

FIT: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

PERF: Metcon (Time)

150-100-75-50-25

Double-unders

V-ups

POST WORKOUT

Rebuilding the Feet (No Measure)

Foam Roll Calves 1-min each

Lacrosse Ball Bottom of Foot 1-min each

Banded Ankle Distraction 1-min each

Wall Calf Stretch 2-min each