2/19 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

400 m slow jog (or 6 laps around gymnastics floor) or 500m slow row

then Coach-led warmup

Strength

Push Press (Find your 3RM)

WOD

Metcon (AMRAP – Reps)

Using only a barbell and KB of your choice, and with a 20 minute running clock, complete as many reps as possible with perfect technique:

0:00 – 1:00 Front squat

1:00 – 2:00 Push press

2:00 – 4:00 Back squat

4:00 – 6:00 Behind the neck push press

6:00 – 9:00 Air squat

9:00 – 12:00 Russian KB swing

12:00 – 16:00 Push ups

16:00 – 20:00 Abmat sit ups

Post WOD

10 mins coach-led rollout and mobility work.