12/31 WOD

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 300m row (sprint last 100m)

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

then warm-up with coach

Strength

A: Ring Dips (3-3-3-3+)

B: Handstand Walk (1-1-1-1 for max distance)

WOD

Metcon (AMRAP – Reps)

90 seconds at each station for max reps. 30 second transition period between each station.

– Push Press (95/65)

– Sit up

– Box jump (24/20)

– Russian KB swing (53/35)

– Calorie row

– Med ball clean (20/14)

– Slam ball (25/15)

– Burpee

score = cumulative # of reps

Post WOD

Crossover Symmetry Recovery or Mobility work for 5 minutes