Tuesday 8/26 WOD – “Fight Gone Bad”

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball
– 200 m Run
– 100 m Row
– 15 Sit ups
– 15 Push press w/ unloaded bar
– 15 SDHP w/ unloaded bar
– 15 Wall ball shots

Dynamic stretch: Coach’s choice

Skill/Strength

Handstand Push-ups (3 sets of max reps. Scaled: use band harness)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Women’s Rx: 14# ball, 45# SDHP & Push press

Post WOD

200 m cool-down run
Mobility work for 5 minutes