Monday 10/27 WOD – Run n´ Jump

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 200 m Run or Row

– 10 Ring rows

– 5 Ring Push ups

– 10 Pull ups

– 5 Toes to bar

– 10 Air squats

– 5 Ring dips

– 200 m Run or Row

– Dynamic stretch: Coach’s choice

Skill/Strength

Deadlift (3 x 3 @ 80%, 85%, 90%)

WOD

Metcon (Time)

Run 1 mile

rest 2 minutes

run 800 m

rest 1 minute

run 400 m

then as many DU’s as possible in 3 minutes

Post WOD

Mobility work for 5 minutes