Wednesday 8/20 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball: focus on hamstrings, quads, glutes.
– 200 m Run
– 15 Sit ups
– 15 Air squats
– 15 Slam balls
– 15 Leg raises
– 15 Ring dips

Dynamic stretch: Coach’s choice

Skill/Strength

Back Squat (3 x 3 @ 80%, 85%, 90%)

Warm-up sets:
1 x 5, light weight
1 x 5, 50%
1 x 5, 65%
1 x 3, 75%

Followed by:
1 x 3, 80%
1 x 3, 85%
1 x 3, 90%
*Log best 1 x 3 (90%)

WOD

Metcon (AMRAP – Reps)

8 Minute Partner AMRAP

Athlete #1: Run 200 Meters
Athlete #2: Completes as many slam balls as possible (25/15)

Rest 2 minutes

6 Minute Partner AMRAP

Athlete #1: Run 200 Meters
Athlete #2: Completes as many double unders as possible (singles 4:1)

Score is total combined slam balls & double unders.

Post WOD

Your choice of stretches and/or Crossover Symmetry recovery phase.