01/11/2018

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 monster walks each way (use band)

5 inch worms

20 wall deadbugs

20 ft bear crawl forward/backward

:30 superman hold

Weightlifting

Alternate 3X and rest as needed between B1 and B2

A: Deadlift (As heavy as possible 6-4-4-6)

Increase weight with sets, rest 2:00

B1: GHD hollow hold (Accumulate :20-:30 )

B2: Walking DB Death March (3X30′ )

Metcon

Metcon (Time)

21-15-9

box jumps 30/24

assault bike calories

deadlift 225/155

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

Thursday, January 11th, 2018 at 3:00 am / WOD