It’s a good morning for a WOD – 3/30


CrossFit Lehi – CrossFit Class

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Warm-up

Heads, Shoulders, Knees & Toes (No Measure)

3 Laps around gym perimeter (1 forward, 1 backwards, 1 skipping rope)

30 Double unders (90 singles)

2 Wall walks

15 Goblet Squats (35/26)

15 Mountain climbers (per leg)

15 KB Swings (35/26)

5 Spealler Stretches

Additional warm-up / skill work with coach.

Strength/Skill

Good Mornings (5×5)

Work up to moderate weight that is challenging, without loss of good form.

Barbell Hip Thrusts (5×5)

Work up to moderate weight that is challenging, without loss of good form.

WOD

1: Metcon (Time)

10 lateral burpees

20 hang snatches 135/95

30 barbell hops

40 wall balls

50 deadlifts 135/95

40 wall balls

30 barbell hops

20 hang snatches 135/95

10 lateral burpees

Post WOD

Crossover Symmetry Recovery

5 minutes of stretching & foam roller