The Farmer and the Crab


CrossFit Lehi – CrossFit Class

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Warm Up

300m Row

20 kipping cycles (hang on bar & do hollow-body/superman cycles)

then team warm up:

Hungry Hippos

(2 teams compete to gather med balls from center of floor. Must carry balls to your team’s side by crab walking. Team with highest total med ball weight wins.)

Strength/Skill

Turkish Get Up (3×3 per arm)

WOD

Metcon (Time)

5 rounds

100m Farmer carry (106/70)

3 Wall walks

15 Wall balls (20/14)

Cool-down

Foam roll, wrist stretches, forearm mash, shoulder mob