11/17 WOD – Mini Me Morrison

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

10 mins on roller pad/ball – Work abductors & adductors, IT band, quads.

30 double unders (90 singles)

25 sit ups

20 air squats

20 grasshoppers per leg

Skill/Strength

In teams of 3-5:

For 10 minutes

Up to 5 athletes row 500m each.

Meanwhile other team members rotate as follows:

1) Max rounds of bear complex @ 70% of push press PR

Clean, Front squat, Push press, Back squat, Push press

2) Max reps double unders

WOD

Metcon (Time)

25-20-15-10-5 rep rounds of:

Wall ball shots (20/14)

Box jump (24 /20)

Kettlebell swings, (53/35)

Post WOD

-200m cool down run or row

-Crossover Symmetry recovery or regular band stretches.

-Foam roller/stick/ball mobility work