The Nine – 2/01


CrossFit Lehi – CrossFit Class

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Pre WOD

Warm-up (No Measure)

300m Row

15 Banded Good Mornings

15 Air Squats

15 Sit ups

Double-under practice

Warm-up with Coach at 10 min mark.

Strength/Skill

Bent Over Row (6×10, building up to a heavy final set)

Record heaviest set.

WOD

1: Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 KB Swings (53/35)

9 Burpee box overs (24/20)

9 Pull-ups

Post WOD

Stretch & mobility work w/ Coach