2/26 – Open WOD Announcement Gauntlet


CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

– 200m Jog or 300m Row

– 3 to 5 mins on foam roller, then additional warm up with coach

Strength

Back Squat (3×10 @ 70% of 1RM)

Skill work today is learning to bail on squat. On last rep of 3rd set, do the squat, rise half way, then bail out of lift.

WOD

Metcon (No Measure)

In Teams of 5

Station 1: Row 5:00 at 2:30 pace

Station 2: 5 minute EMOM

– 12 Box over / Burpees

Station 3: 5 minute EMOM

– 6 Toes to bar

Station 4: 5 minutes aggressive dynamic stretch/rollout/lacrosse ball work.

Post WOD

Additional mobility work with coach