Friday 10/24 – The CFL 300

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 200 m Run

– 10 Med ball sit ups

– 10 Wall balls

– 10 Good mornings w/ PVC

– 10 Overhead squats w/ PVC

– 10 Push ups

Dynamic stretch: Warmup with coach

WOD

Metcon (Time)

40 Sit ups

40 Air squats

40 Lunges w/ plate (25/15)

400 m run w/ plate

30 Push-Ups

30 Wall Balls (20/14)

30 Russian KB swings (53/35)

20 KB deadlifts

20 Pull ups

20 Knees to elbows

10 Burpees

10 Supermans

10 Mountain climbers per leg

Post WOD

– 5 mins mobility stretches

– Crossover Symmetry Recovery