Iron Core – 10/29

Announcements

Body composition testing during morning classes on Monday Nov 2nd

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

Warm-up “A” (No Measure)

3 Rounds NFT (not for time) of:

• 16 Russian KB Swings

• 5-8 Strict Pull-ups with a :02 hold at the top (One-one thousand, two-one thousand)

• 10 Jumping Lunges

WOD

Metcon (AMRAP – Reps)

Max reps in 60 seconds of each movement. (Recovery day? Focus on consistent movement and diaphramatic breathing)

1. Burpees

2. Jumping knee tucks

3. Jumping lunges

4. Skier (side to side 90 degrees)

5. Rest 60 secs

6. Leg raises

7. In & outs

8. Sit ups

9. Grasshoppers

10. Push ups

11. Rest 60 secs

12. Ab running

13. Air bike

14. Horizontal Squats

15. Rocky crunches

16. Air squats

17. Around the world right direction (feet go around the floor in a circle, use a water bottle if needed)

18. Around the world left direction

19. Broad jumps

20. Burpees

Post WOD

Coach-led cool down, stretch