Mary – 12/21


CrossFit Lehi – CrossFit Class

View Public Whiteboard

Pre WOD

(No Measure)

3 Rounds:

15 Ring Rows

10 Goblet Squats

5 Ring/Box Dips

200m Rower Sprint

Additional warm-up w/ coach

Skill

HPSU & Pistol skill work w/ coach

WOD

Metcon (Time)

3 rounds for time

8 min Time Cap

5 Handstand Push-ups

10 Pistols (5L/5R)

15 Pull-ups
3 min rest after the time cap ends before starting part 2

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Med Ball Squat Cleans

15 Box Jumps

20 SIt-ups

Post WOD

Coach-led cool down and roll out