10/30 WOD – #TBT Thursday

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

Spend a total of 5 mins on roller or pain ball

Then group tabata (1 round of 20 seconds work, 10 seconds rest):

Air squats

Sit ups

Push ups

Supermans

Knee tuck jumps

Lunges

Wall balls

Shuttle runs

Jumping pull ups

Skill/Strength

Push Jerk (3-3-3-3+ Record last set weight & rep count)

WOD

Metcon (Time)

50 Double-unders (150 singles)

21 Front squats (95/65)

21 Push jerks (95/65)

40 Double-unders (120 singles)

15 Front squats (95/65)

15 Push jerks (95/65)

30 Double-unders (90 singles)

9 Front squats (95/65)

9 Push jerks (95/65)

Post WOD

-200m cool down run or row

-Crossover Symmetry recovery or regular band stretches.

-Foam roller/stick/ball mobility work