WOD: 12.23.17

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

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 Power Clean

Hang Power Clean Every 1:30

First 3 sets 2 @80%

Second 3 sets 1 @85%

Third 3 sets of 1 @90%

W.O.D.

Metcon (Time)

3 rounds for time of:

Row 250 meters

21 Dumbbell thrusters, (30/20#)

12 BURPEES

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)