More Cowbell! – 10/1


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Warm-up A: 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

OR

Warm-up B: 3 Rounds NFT (not for time) of :

• 15 Calorie Row

• 10 to 15 Push-Ups

• 30-60 second Hollow Rock Hold

Then coach-led instruction

WOD

A: Deadlift (1RM)

B: Push ups – Max reps (4 max rep sets)

C: Clean (1RM)

D: Sit-ups (4 max rep sets)

Post WOD

Coach-led stretch & mobility work