12/23 WOD – Snakes & Ladders


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row (sprint last 100m)

– 25 Supermans

– 50 Mountain climbers

then more warm-up with coach

Skill

10 minutes Double Under practice

Double-Unders (Max reps)

WOD

Metcon (AMRAP – Rounds)

Ladders on the Minute

Increase rep count by 1 each minute until you can no longer complete all reps. Rest 2 minutes between each ladder.

– Calorie row

– 70% Body weight front squat

– 10 m Sandbag carry (80/60#)

Post WOD

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