Throwdown Practice Thursday


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball
– 200 m Run
– 10 Push ups
– 10 Pull ups
– 10 Knees to elbow
– 10 Air squats
– 10 Spealler stretches
– Coach’s choice

Skill/Strength

15 minutes to work on improving your double-under PR.

WOD

Rescue WOD (AMRAP – Rounds and Reps)

Cash-in: 40m Wheelbarrow Carry (20m per partner) then
12 minute AMRAP – One partner works at a time, alternating each round.
> 5 Pull ups (Scaled: Jumping pull ups. Bar wrist-high.)
> 10 Push ups
> 15 Air squats
Cash-out: 40m Partner Carry (20m per partner)

Cash-in is included in 12 min time clock. Cash-out is not timed.

Post WOD

Mobility work for 5 minutes. Focus on shoulder recovery!