02/06/2018

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

Tuesday, February 6th, 2018 at 3:00 am / WOD