10/24 The Fran-kenstein WOD

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

15 minutes to warm up:

– Roll out & stretch

– Crossover Symmetry – activation phase

– 30 double unders (4:1)

– 20 air squats

– 20 sit ups

– 10 push ups

– 10 pull ups

– 200 m Run

Skill/Strength

Thruster (3-3-3-3 @ WOD weight)

WOD

Frankenstein (Time)

11-8-5

Thrusters (95/65)

Pull ups

60 second rest

21-15-9

Wall balls (20/14)

Russian med ball twist (20/14)

60 second rest

10-7-4

Thrusters (95/65)

Pull ups

Post WOD

– 200m cool-down run or 250m Row

– Pigeon, Couch & Achilles stretches

– Crossover Symmetry – recovery phase