21 Fifteen Nine – 1/29


CrossFit Lehi – CrossFit Class

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Pre WOD

Warm-up (No Measure)

15 Push ups

15 Sit ups

15 Supermans

15 Grasshoppers per leg

15 Ring rows

Then group warmup/skill review w/ coach at 10 min mark.

Strength/Skill

Hang Clean (3RM)

10-15 mins to establish a 3RM

WOD

1: Metcon (Time)

21-15-9

Dips

Wall Balls (20/14)

Rest 5 mins


2: Metcon (Time)

15-9-6

Clean (185/115)

Lateral Barbell Burpees

Post WOD

Crossover Symmetry Recovery

5 minutes of stretching & foam roller work