Friday 8/29 – Where’d you get that 6-pack?

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball
– 400 m Run
– 20 Sit ups
– 20 Air squats
– 20 Push ups
– 40 Double unders (4:1)
Group stretch

Skill/Strength

1: Snatch Grip Deadlift (Build to heavy lift in 5 mins)

2: Power Snatch (Build to heaviest lift in 5 mins)

3: Hang Snatch (Build to heaviest lift in 5 mins)

4: Squat Snatch (Build to heaviest lift in 5 mins)

WOD

Metcon (AMRAP – Reps)

1:00 in L sit from rings
3:00 bridge hold (top of push up)
1:00 Hollow rock hold
3:00 bridge hold (top of push up)
1:00 max effort abmat sit ups
**score is total accumulated seconds in hold position + sit up reps.

Post WOD

200m cool-down run then 2 minutes of stretching