12/15 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row (sprint last 100m)

then warm-up with coach

– Rotate onto Crossover Symmetry when available and do Activation phase.

Strength

Single Arm Dumbell Press (EMOM 8 reps (4 per arm))

WOD

Metcon (3 Rounds for reps)

In 7 minutes:

Run 800M

As many ground to overhead as possible (135/95)

2 minute rest

In 5 minutes:

Run 400M

As many barbell facing burpees as possible

Rest 2 minutes

In 3 minutes:

Run 200M

As many KB Swings as possible (53/35)

Post WOD

Cool-down & dynamic stretch/mobility work w/ coach.