02/07/2017

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

A: Shoulder Press (Establish a 1RM strict press in 7 sets )

B: Shoulder press at 75% of A (30 reps )

Each time you break the reps complete 10 ring rows

Metcon

Metcon (Time)

3 rounds:

25 cal row

20 pull-ups

15 burpees to 6″ target

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Tuesday, February 7th, 2017 at 3:00 am / WOD