WOD: 9.7.17

Announcements

Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel!

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 25 cal

20 Wall Ball

MAX EFFORT LOWER BODY

Box Squat w/Chains (10,5,3,2,1,1,1)

W.O.D.

Speed Ball (AMRAP – Reps)

3 rounds of:

1 minute of Rowing

1 minute of Double-unders

1 minute of Wall Ball (20/14#)

1 minute rest

POST WORKOUT

Basic Cool Down I (No Measure)

Slog or Slow Row 600 meters

25 GHD sit-ups

25 hip extensions