Annie’s Cousin

CrossFit Lehi – CrossFit Class

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Warm-up

2 min jump rope

20 jumping pull ups

20 push-ups

20 sit ups

20 air squats

20 KB deadlifts

20 windmills (10 each side)

Then shoulder mobility with coach

WOD

Metcon (Time)

50-40-30-20-10

Kettle bell Swings (53/35)

Double unders

Cash-out

Back Rack Bulgarian Split Squats. 2×5 each leg warm-up sets. Then 3×10 each leg working sets. 20-40% of Back Squat 1RM. Use Bench, or Box and add plates as needed.

Cool-down

Crossover Symmetry Recovery, plus 3-5 mins stretching & mobility work.