WOD: 12.21.17

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.

Fight Gone Bad II (AMRAP – Reps)

Three rounds of:

Med Ball Clean and Slams, 20/14#

American Kettlebell Swings, 53/35#

Side Power Step Ups, 20/24″

Ballistic Push-ups

Double Unders

1-minute rest

POST WORKOUT

Basic Cool Down I (No Measure)

Slog or Slow Row 600 meters

25 GHD sit-ups

25 hip extensions