12/1 – Heavy Monday


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 20 m shuttle run x 7

– 20 Sit ups

– 20 Calorie row

– 20 Air squats

– 20 Push ups

– 20 Overhead lunges (25/15)

– 20 Pull ups

– 20 Double unders (80 singles)

Skill/Strength

A: Bench Press (10 Mins to get new 1RM PR)

B: Metcon (No Measure)

EMOM for 10 Minutes

Odd Minutes: 3 Squat cleans

Even Minutes: 3 Snatches

(add weight as technique allows)

WOD

Metcon (Time)

3 rounds for time

20 Barbell hops

20 Push ups

20 Air squats

20 Barbell burpees

Post WOD

200m cool-down row

Crossover Symmetry Recovery phase

then 3-5 minutes of stretching