Labor Day WOD

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

Roll out
20 Jumping jacks
20 Sit ups
20 Overhead squats w/ PVC
10 Pull ups
10 Knees to elbows

Skill/Strength

Work with a partner/spotter. Record your heaviest set for each movement.

1: Barbell Row (5-5-5-5)

2: Floor Press (3-3-3-3)

3: Partner Deadlift (5-5-5-5)

WOD

Metcon (Time)

With a partner, complete a total of:
100 KB swings (53/35)
80 Partner wallballs (14/10) -hit target, partner catches ball
60 Med ball sit up/toss to partner
40 box jump burpees (24/20)
20 Partner Deadlifts (225/155)
1 Lap around biz park w/ partners holding a band.

Post WOD

– 10 Spealler stretches
– 3 mins mobility exercises of your choice