Salt Lake City CrossFit – WOD
Warm-up
3 rounds:
20 cal row
10 banded good mornings
10 toe touches
1 light TGU each arm
20m single arm OH KB carry each arm
Weightlifting
Alternate between A1 and A2 3X
A1: Push Press (3X5 at 75% )
rest 2:00 between A1 and A2
A2: Ring Rows (3X:40 max effort )
Rest 2:00 between sets
Metcon
Metcon (Weight)
EMOM X21
M1: 8 HSPU
M2: 14 alt DB snatch (choose weight)
M3: 35 double unders
Cooldown
500m row
10 slow yoga push-ups
90 sec banded shoulder distraction
3 mins lat/thoracic rolling