Tuesday 10/21 WOD – Isabel

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.

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Warm-up

(No Measure)

– 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

Skill/Strength

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)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post WOD

200m cool-down run or row, then 3 minutes of stretching or Crossover Symmetry Recovery phase.