4/24 Team WOD

CrossFit Lehi – CrossFit Class

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(No Measure)

10 Minute warm up:

10 x Burpees

10 x Push ups

10 x Air squats

10 x Jumping squats

10 x Stationary lunges per leg

10 x Sit ups

10 x 10 second hollow holds

10 x 10 second superman holds

4 minutes Traitor Ball


Metcon (Time)

In teams of 4, complete a 5000m Row for time.

While one team member rows 500m, the other 3 team members do continuous 30-meter sandbag relays (1 runner at a time). After all have rowed 500m, then team members take turns doing 250m sprints on rower while the others do continuous KB swings (53/35)

Score= time to complete 5K meters.

Cash out: Each team does a combined total of 100 burpees.

Post WOD

– Active stretch/rollout for 5 mins.