1/30 WOD – Ten for Time


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

200m row

10 x 10m shuttle runs

10 x Air squats

10 x Jumping squats

10 x Push ups

10 x Supermans

10 x Hollow rocks

10 x Spealler stretches

10 x Candlesticks

10 x Pull ups

10 x Toes to bar

Strength

Paused Front Squat (3×7 AHAP)

1 second pause at bottom of each rep. As heavy as possible, maintaining proper form.

WOD

Metcon (Time)

10 Rounds for Time:

10 x Push-up

10 x Sit-up

10 x Air squat

Post WOD

Cool-down: 400m jog or row

Active stretch