4 Stations with a Partner – 3/24


CrossFit Lehi – CrossFit Class

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Row Sprint

20 Jumping Jacks

20 Air Squats

20 Sit ups

Strength/Skill

Sumo Deadlift (7×5)

Note that there is no high-pull. Work up to a 5RM

WOD

Metcon (Time)

4 station partner wod for reps.

If recovery day, focus on constant movement at moderate pace.

Complete as many reps as possible in 5 minutes at each station, with one partner working at a time.

1. 30m sprints

2. Tire flips

3. Double Unders (singles 3:1)

4. Wall ball toss

Post WOD

Cool-down & stretch w/ coach