Four Stations – 7/30

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

200m run OR 300m row

50 Double/150 singles

20 Overhead lunges (15/10)

30 Jumping jacks

Coach-led warm up

Strength/Skill

Deadlift (3 x8 @ 70% of 1RM, 4th set amrap)

WOD

Metcon (4 Rounds for reps)

Work for 4 mins at each station. 1 min rest between stations.

Station 1

RX: Row for calories

Recovery: Focus on technique, breathing and continuous movement.

Station 2

RX: Russian twist with KB (53/35)

Recovery: Russian twist with med ball (14/10)

Station 3

RX: Sprint around building (each lap= 1 rep), as many laps as possible.

Recovery: Jog around building for 4 mins

Station 4

RX: AMRAP

Recovery: Continuous movement

10 Leg raises

10 supermans

10 banded good mornings

Post WOD

Coach-led stretch/rollout