El Diablo 5/28


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

400 m run

Coach led warm up focusing on hamstrings, glutes, shoulders

Skill

Tire Flips

5 x 5

WOD

Metcon (4 Rounds for reps)

“EL Diablo”

4 mins at each station

Rx WOD: Max reps at each station

Recovery WOD: Continuous work pace at each station keeping a steady and slightly elevated heart rate.

Station 1: Calorie Row

Station 2: Leg Raises

Station 3: Russian KB swing 53/35

Station 4: Knee raises

Post WOD

Coach-led cool down, stretch and roll out