WOD: 7.7.17

CrossFit Invasion – CrossFit Classes

Warm-up

General w-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Hip Mobility Circuit

– Atlas Stretch 30 sec hold each leg

– Spiderman Stretch 30 sec each leg

– Pigeon Stretch 30 sec each leg

Bootstraps 10x

Plank Hold 1min.

Jog 400m

Shoulder Mobility Circuit

Overhead Squats 20x

Push-ups 15x

Hollow Rocks 20x

Pull-ups 10x

W.O.D.

Metcon (Time)

7 Rounds for time of:

7 Pistols, R-leg

7 Pistols, L-leg

7 Handstand Push-ups

7 Box Jumps (30/24″)

7 Chest to Bar Pull-ups

7 Toes thru Rings

7 Burpees

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

1. Foam Roll Lats 1-min each arm

2. Foam Roll T-Spine 1-min

3. Foam Roll Lat Stretch 1-min

4. Doorway Pec Stretch 1-min

5. 90/90 Shoulder Stretch 1-min each arm

6. 100 Band Pull Aparts