Beat the Baseline – 8/24


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 400m run

– 15 Calorie row

– 15 Jumping jacks

– 15 Pushups

– 15 second Samson stretch per leg

– Coach-led warmup

Strength/Skill

Bulgarian Split Squat (3 x 10 per leg @ 30%-40% of front squat 1RM)

WOD

Baseline Test (Time)

500 m Row

40 Air squats

30 Abmat situps

20 Push ups

10 Pull ups

Fitness Levels Chart:

Men, Women

3:45, 4:40 Elite

4:30, 5:35 Pro

5:15, 6:30 Expert

6:15, 7:30 Collegiate

7:15, 8:30 Intermediate

8:15, 9:30 Novice

9:15, 10:30 Beginner

10:00, 11:00 Cut-Off

Post WOD

Coach-led cool down and stretch