Tuesday 7/1 WOD

Lehi – CrossFit Class

Warm-up

(No Measure)

200 m run
20 jumping jacks
20 double unders (3:1)
20 walking lunges

Group stretch

Skill/Strength

Rope Climb (Practice rope clamp. 3 climb reps)

WOD

1: Baseline Test (Time)

500 m Row
40 Air squats
30 Abmat situps
20 Push ups
10 Pull ups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

2: Metcon (Time)

Rest 2 minutes, then
30-20-10 reps for time:

Sit ups
Double unders (3:1)