11/24 WOD – The Sandman Cometh


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

250 m Rower sprint

Skill/Strength

Alternating with a partner:

5×9 Sandbag cleans

5×9 Sandbag bear hug squats

then

30 double-unders (90 singles)

WOD

Metcon (AMRAP – Reps)

18 Minute AMRAP

Alternating with a partner:

1 Sandbag Cleans + 1 Burpee

2 Sandbag Cleans + 2 Burpees

3 Sandbag Cleans + 3 Burpees

and so on. Partner B may begin sandbag cleans as soon as Partner A begins burpees.

Score is last full completed round multiplied by the weight you chose, i.e. if you chose 60# and finished 6 rounds, your score would be 6*60= 360.

Post WOD

-200m cool down run or 250 m row

-Crossover Symmetry recovery or regular band stretches.

-Foam roller/stick/ball mobility work