1/24 Saturday Team WOD

CrossFit Lehi – CrossFit Class

View Public Whiteboard

(No Measure)

10 Minute warm up:

10 x Burpees

10 x Push ups

10 x Air squats

10 x Jumping squats

10 x Stationary lunges (25/15) per leg

10 x Sit ups

10 x Spealler stretches

10 x 10 second hollow holds

10 x 10 second superman holds

then 10 minutes:

Burpee Ball Challenge Competition

WOD

Metcon (Time)

In teams of 3 or 4, complete a 5000m Row for time.

While Partner A rows,

Partner B runs 400m with a vest or 14#/10# med ball,

and Partner C (& D if applicable) do rounds of 20 situps + 20 push ups, until Partner B returns from run. Team members then rotate. Continue until 5K meters are logged on rower.

Post WOD

– Active stretch 5 mins