12/18 WOD – “Shyanne”

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

Deadlift (3-3-3-3+ @ 65%, 70%, 75%, 80%)

WOD

Metcon (Time)

“Shyanne”

For time:

21 Overhead squats (95/65)

42 Sit-ups

15 Overhead squats (95/65)

30 Sit-ups

9 Overhead squats (95/65)

18 Sit-ups

Post WOD

Crossover Symmetry Recovery or Mobility work for 5 minutes