WOD: 12.30.17

Announcements

ATTENTION MEMBERS: IF YOU ARE INTERESTED IN DOING A NEW YEAR’S NUTRITION CHALLENGE, PLEASE SIGN YOUR NAME ON THE WHITEBOARD.
NEW YEAR’S DAY WE WILL HAVE 9:30&10:30 CLASSES: SATURDAY WE WILL HAVE 10AM OPEN GYM.

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)

W.O.D.

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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)