Romanians, Goblets & Stuff – 12/22

CrossFit Lehi – CrossFit Class

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Warm-up

Warm-up (No Measure)

10 x 30m shuttle runs increasing speed each time. (starting off at a slow jog)

15m Burpee Broad Jumps

15m Duck Walk

20 Air Squats

10 Push Ups

20 Air Squats

10 Push Ups

Strength/Skill

Romanian Deadlifts 5 x 5 each leg (53/35 KB)

Goblet Elevator Squats 5 x 5 (53/35 KB)

Dips 4 x max rep sets

Leg raise into L-Hold 4 x max rep sets

1: Romanian Deadlift (5 x 5 per leg (53/35))

2: Goblet Squat (5 x 5 (53/35))

3: Dips (4 x max reps)

Leg raise to L-Hold (4 x max reps)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

50 Double-unders

30 Snatches (115/75)

20 Burpees

Post WOD

Coach-led stretch/mobility work