Thursday 8/28 WOD – “Death by ____”

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 200 m Run
– 10 Med ball sit ups
– 10 Wall balls
– 10 Good mornings w/ PVC
– 10 Overhead squats w/ PVC
– 10 Push ups

Dynamic stretch: Jogging warmup with coach

Skill/Strength

– 4 x 30m Sled pulls (90#/45#)
– 4 x 5 Tire flips
– 20 sledgehammer strikes
– 4 x 30m Farmer carry w/ heavy KBs or DBs

WOD

Metcon (AMRAP – Rounds and Reps)

“Death by ______”
Choose from: Push-up, Pull-up, Sit-up, Squat, HSPU, KB Swing, Wall Ball, or Calorie Row. With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

***When finished, rest the next minute, then perform 5 burpees on the minute until everyone is done.

*** Score total rounds, plus reps in the last round completed.

Post WOD

– 200m cool-down run
– 3 mins band/box/wall stretches