WOD: 9.8.17

CrossFit Invasion – CrossFit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians
Run 400m

MAX EFFORT UPPER BODY

Shoulder Press (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (Time)

For time:

1 Rope climb

400m Run

50 Thrusters (45/35#)

1 Rope climb

400m Run

50 AbMat Sit-ups

1 Rope climb

PERF: Metcon (Time)

For time:

3 Rope climbs

600m Run

50 Thrusters (75/55#)

3 Rope climbs

400m Run

50 GHD Sit-ups

3 Rope climbs

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm