2/20 WOD – We Like to Move it Move it


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 200m Jog or 300m Row

– 10 Spealler stretches

– 10 PVC Pass-throughs

– 10 Air squats

– 10 Wall balls

– 10 Pull Ups

– 10 Knees to elbows

additional warm up with coach

Strength

Banded deadlift pulls (5×5 @ 75% of deadlift 1RM)

Skill

L-Sit (3 max rep sets (in seconds))

Alternate L-Sit sets with Deadlift sets

WOD

Metcon (3 Rounds for reps)

3 Rounds:

4:00 minutes to complete

15 Box jumps (24/20)

15 Wall balls (20/14)

Pull ups (max reps) in remaining time

Rest 3 minutes

Post WOD

Lacrosse ball mobility work

Shoulder stretches w/ band

Foam roller – quads, hams, glutes, calves