Monday 9/29 WOD – Ten to One

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

Mobility work:

– 5 minutes on foam roller: focus on abductors, IT band, adductors.

– 10 Spealler stretches

– Mountain climbers (10 per leg)

– Samson stretch (30 sec per leg)

– 200m Run

– 20 OHS w/ PVC

– 20 walking lunges

– 20 push ups

– Coach’s choice: mobility

Skill/Strength

Snatch technique clinic for 10-15 mins.

then EMOM for 10 minutes:

5 Snatches

3 Barbell burpees

WOD

Metcon (Time)

10 to 1 (10-9-8-7-6-5-4-3-2-1 reps)

Deadlift 185/135

Barbell Hops (over & back =1)

Wall balls

Post WOD

5 mins lacrosse ball, band stretches etc.