Lift Like Loco – 10/22


CrossFit Lehi – CrossFit Class

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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

Strength/Skill

A: Close Grip Bench (4×7 (40%, 50%, 60%, 70%))

record heaviest set.

B: Ring Push-Ups (4 x max rep sets)

C: Paused Front Squat (4×7 (40%, 50%, 60%, 70%))

“Elevator” style squats – Each rep consists of squatting to parallel, up to 30 degrees above parallel, down to parallel, up to 60 degrees above parallel, down to parallel, then upright.

Record heaviest set.

D: Man-makers (4×7 @ moderate weight)

Post WOD

Coach-led cool down, stretch