PIONEER DAY SPECIAL

CrossFit Lehi – CrossFit Class

TWO WODS TODAY:
1) 8:00am Temple-to-Temple 5K Run/Walk in Provo
Details at www.templetotemplerun.org
Meet by 7:40am at registration desk to join other CFL members in the run.

2) Surprise WOD @ 4:30pm at the Gym

View Public Whiteboard

Warm Up

10 Air squats

10 Burpees

10 Push ups

10 Sit ups

10 Leg raises

10 Supermans

10 Grasshoppers

3 mins on foam roller

WOD

Metcon (Time)

Station 1:

100m Sandbag carry then 5 sandbag cleans while partner is doing sponge bucket fill. Rotate until bucket overflows

Station 2:

50 Partner Tire Flips with 3 tire jumps every 5 flips (partners work together)

Station 3:

50 Pull-ups. Alternate with one partner holding low plank while the other does pull-ups.

Station 4: 500m row, one partner at at time.

Cool-down

Stretch & roll-out 5 mins