Thursday 7/31 WOD – Annie

Lehi – CrossFit Class

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Warm-up

(No Measure)

Samson Stretch – 30 seconds each leg
Overhead Squat – 10 reps w/ PVC
Sit-up – 15 reps
Back Extension -15 reps (hold for 2 secs each)
Pull-up – 15 reps
Dip -15 reps
2 shuttle run ladders

Skill/Strength

Squat cleans

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Post WOD

– Cool down run 400m or 500m row
– Band stretches for 2 mins
– Calf stretch, pigeon stretch, couch stretch -3 mins