Lehi – CrossFit Class
Today’s WOD is in honor of last week’s successful rescue mission in the Dominican Republic, by O.U.R. — Operation Underground Railroad. Their 15 member Jump Team rescued 26 children, with 8 bad guys arrested, and their trafficking cell destroyed.
– 5 minutes on foam roller & lacrosse ball: extra focus on lumbar and lats, hamstrings & calves.
– 10 Overhead lunges (25/15#)
– 20 Sit ups
– 20 Push ups
– 30 Air squats
– 40 Double unders (4:1)
– 200 m Run
Dynamic stretch: Coach’s choice
10 mins to work on your max box jump height. Record best jump.
Handstand Walk (Max distance – in feet)
10 mins to work up to your PR on gymnastics floor. Modification: Practice handstand holds (on wall ball wall, not gymnastics floor wall)
Knees to elbows
10 m Shuttle runs
Wall balls (20/14)
Overhead squats (95/65)