WOD: 9.5.17

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)

DYNAMIC EFFORT UPPER BODY

Shoulder Press (@50% with band for 8 sets of 3 reps)

W.O.D.

FIT: Metcon (Time)

3-Rounds for time:

400m Run

21 American KB Swings (70/53#)

15 Tuck-ups

9 Push-ups

PERF: B-2 Australian Hero WOD (Time)

3-Rounds for time:

400m Run

21 American KB Swings (70/53#)

15 Knees to Elbows

9 Ring Dips