11/28 WOD – Workin’ It Off


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– Crossovery Symmetry Activation Phase

– 200 m Run or 300 m Row

– 20 Double unders (80 singles)

– 20 Sit ups or 10 GHD sit ups

– 20 Air squats

– 20 Push ups

– 20 Double unders (80 singles)

Skill/Strength

1: Overhead Squat (3-3-3-3-3 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Wall walks

6 Box jumps

9 Push ups

12 Sit ups

Post WOD

400m cool-down run or row, then 3-5 minutes of stretching