WOD: 9.16.17

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 Torso Rotations

10x Bent Over Torso Rotations

10x Hip Circles in each direction

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)
ROW 500M

W.O.D.

MARCONI (Time)

For Time (with a Partner)

2,382 meter Row

Then, 20 Rounds of:

11 Toes-to-Bars

20 Air Squats

16 American Kettlebell Swings (1.5/1 pood)

One partner works while the other rests. Break up the work between partners as needed.