12/26 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row (sprint last 100m)

– 10 GHD back extensions

– 10 Burpees

then warm-up with coach

Strength

A: Weighted Step-ups (5 minute EMOM – 10 reps w/ sandbag (80/40))

B: Overhead Squat (5 minute EMOM – 5 reps w/ sandbag (80/40))

WOD

Metcon (Time)

21-15-9

Pull ups

Push ups

Med ball sit ups (20/14)

Russian med ball twists (20/14)

Post WOD

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