El Bandito – 6/28


CrossFit Lehi – CrossFit Class

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Warm-up

CFL Limber-Up (No Measure)

2 Rounds Not for Time:

Run or Row 200m

15 Abmat Sit-ups or GHD Sit-ups

15 Supermans or GHD Back Extensions

10 Pull-ups or Ring Rows

10 Push-ups

10 PVC Pass-throughs

10 Reverse Lunge Reaches

10 Squat Therapy

10 Band Pull-aparts

Strength/Skill

Banded Deadlifts (4×10 @ 60%)

WOD

Metcon (Time)

Cash-in: 1000m row, then

3 rounds:

20 C2B pull-ups

30 push-ups

then Cash-out: 400m sand bag run

Post WOD

Crossover Symmetry Recovery

5 mins Shoulder & Hip Mob