CrossFit Lehi – CrossFit Class
In honor of Skye’s birthday today, we will award him with happy birthday burpees! Every time a member achieves a new PR in today’s Skill/strength and/or WOD, one burpee is added to the tally. Rock those PRs and let’s give him an extra special birthday.
– 5 minutes on foam roller & lacrosse ball
– 20 Supermans
– 20 Air squats
– 20 Sit ups
– 20 Calorie row
– 20 Mountain climbers (per leg)
– 20 Russian kettlebell swings (53/35)
– 200m Run
– Coach’s choice of mobility exercise
1: Pull Ups – 4 Max Rounds (4 sets @ max reps)
Perform 4 sets of max reps STRICT pullups per set. Record cumulative count. Beat your last 4 set count by at least 1 rep.
3: Bench Press (10 minutes to PR your 1RM)
For Time: 30 Snatches, 135# / 95#
200m cool-down run or row, then 3 minutes of stretching or Crossover Symmetry Recovery phase.