WOD: 7.16.17

CrossFit Invasion – CrossFit Classes

Warm-up

30 Second Intervals (No Measure)

Rd 1: Atlas Stretch-R

Rd 2: Atlas Stretch-L

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-13: Singles

Rd 14-16: Double-unders

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Round of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

Metcon (Time)

For time:

5 muscle-ups

50 double-unders

4 muscle-ups

40 double-unders

3 muscle-ups

30 double-unders

2 muscle-ups

20 double-unders

1 muscle-up

10 double-unders