Crazy Circuit – 9/24


CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

2 rounds:

200m row

15 Jumping jacks

15 Air squats

10 Push ups

10 Pull ups

Additional Coach-led warm up

Strength/Skill

Max Height Box Jump (Up to 5 attempts for max height)

After each attempt, do 15ft rope climb

WOD

Metcon (AMRAP – Reps)

CRAZY CIRCUIT

Recovery Day: Focus on steady pace.

RX Day: AMRAP on non-stretching exercises.

Perform each exercise for 60 secs

1. Running in place

2. Knee tuck jumps

3. Jumping lunges

4. Air squats

5. Alpine ski (feet together rotate side to side 90 degrees)

6. Samson stretches

7. Side lunge stretch

8. Downward dog

9. Push-ups

10. Sit-ups

11. In & outs

12. High plank mountain climbers

13. High plank grasshoppers

14. Burpees

15. Windmill deep breaths

16. 3-position hamstring stretch

Post WOD

Coach-led cool down, stretch