To WOD or Not To WOD – 8/21


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

300m row or 200m Run

50ft Burpee broad jumps

15 T2B

15 Box jumps

15 Push ups

Additional coach-led warm up

Strength/Skill

Clean (15-20 mins to establish a new 1RM)

WOD

Metcon (Time)

CRIPPLER COMPETITORS:

If you are competing on Saturday, row for 15 minutes, then spend 15 mins working on mobility. i.e.: ankle stretch on plate; calf raises on plate; frog stretch with plates, couch stretch, 20 Samson stretches, 3 min band shoulder warm up (front pull, hip pull 45 degree, pass through’s) external rotation band stretch, 90 degree wall stretch. Then use roller or softball to smash out all major areas and relax tension in muscles. Coach can provide extra tips as needed.

FOR THOSE NOT COMPETING SATURDAY:

100m Overhead lunges (45/25)

10 Burpee plate-overs (45/25)

100m Sprint

20 Box jumps (24/20)

100m Overhead lunges (45/25)

30 KB swings (53/35)

100m Sprint

Post WOD

Coach-led cool down, stretch