Thursday 8/21 WOD – Baseline Grace


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 15 10 m Shuttle Runs
– 15 Spealler stretches
– 15 Pull ups
– 15 Jumping lunges
– 15 Sit ups
– 15 Push ups

Dynamic stretch: Coach’s choice

Skill/Strength

10 minutes to work on a skill of your choice.

WOD

A: Baseline Test (Time)

500 m Row
40 Air squats
30 Abmat situps
20 Push ups
10 Pull ups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Post WOD

5 minutes mobility work.