02/13/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

+

5 mins Overhead mobility as a class

Weightlifting

rest as needed

Overhead Squat (6X1 work to a 1 rep max overhead squat )

Metcon

Metcon (AMRAP – Reps)

14 mins:

60 OHS 45/35 (don’t drop empty barbells!!)

50 bar facing burpees

wall balls in remaining time 20/14

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

Monday, February 13th, 2017 at 3:00 am / WOD