11/25 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– Bring Sally Up

1st minute – Squats

2nd minute – Pushups

Remainder of song – Squats

– 20 Sit ups

– 20 Shuttle runs (10 laps) + 1 lap bear crawl/duck walk

Dynamic stretch: Coach’s choice

Skill/Strength

EMOM:

5 Thrusters (95/65)

5 Burpees

5 Pull ups

You must complete the 15 reps each minute to continue. Score is total reps.

(20 minute time cap)

WOD

Metcon (4 Rounds for reps)

Four rounds of:

Wall balls x 40 seconds

Rest 20 seconds

Knees to Elbows x 40 seconds

Rest 20 seconds

HRPU x 40 seconds

Rest 20 seconds

Mountain Climbers x 40 seconds

Rest 20 seconds

SDHP kb 53/35 x 40 seconds

Rest 20 seconds

Post WOD

Mobility work for 5 minutes – This is important folks!