10/29 WOD – EMOM Wednesday


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Extended Roll out – mobility exercises

5 Strict pull ups (scale as negatives)

10 PVC overhead squats

15 Air squats

20 Back extensions

25 Double unders (100 singles)

30 Second Plank Hold

35 Second hold bottom of squat x4

250 m sprint on Rower

Skill/Strength

Work up to 75% of your 1 RM Back Squat, then EMOM for 10 minutes:

3 Back squats @ 75% 1RM

3 Chest to bar Pull ups

Back Squat (10 sets of 3 reps EMOM)

WOD

Metcon (Time)

21-15-9

Box jumps (24/20)

Russian KB swings (53/35)

Med ball sit ups (20/14)

Med ball push ups

Post WOD

5 mins mobility work/stretching