11/26 WOD – Elizabeth


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 20 Sit ups

– 20 Air squats

– 200 m Rower sprint

– 20 Push ups

– 20 Jumping squats

– 10 pull ups

– 10 toes to bar

– Crossover Symmetry Activation

– Shuttle runs to accumulate 200m

Skill/Strength

1: Deadlift (3-3-3-3+ @ 65%, 70%, 75%, 80% of 1RM)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Post WOD

200m cool-down jog or row then 3 minutes of quad, hamstring & shoulder stretching