02/10/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal AD

10 toe touches

w/BB or PVC

10 good mornings

10 alt single leg good mornings

10 jumping squats

10 RDL

1:00 sampson stretch each leg

:30 side star plank each side

Weightlifting

rest as needed between A1 and A2

A1: Bench press clusters (4X1.1.1 rest :10 between clusters )

Try to increase weight with sets

A2: Bird dog row (Each arm: 12-12-10-10 )

Metcon

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Friday, February 10th, 2017 at 3:00 am / WOD