Friday 6/20 WOD – Chelsea

Lehi – CrossFit Class

Warm-up

(No Measure)

5 mins stretching — Use box for couch, pigeon & calf stretches. Use rubber bands for arms & shoulders.

5 strict pull ups
5 slow push ups – 20 sec down, 20 sec up
15 med ball sit ups
15 wall ball shots
25 double unders (4:1)

Skill/Strength

Double-Unders (5 minute cap to increase your PR.)

WOD

Chelsea is a benchmark EMOM WOD. Can you keep the pace for thirty minutes? Twenty minutes? How about ten? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Post WOD

-Cool-down run around NES building or 400m row.
-Stretch out for 3 minutes