02/13/2018

Salt Lake City CrossFit – WOD

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Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Weightlifting

A1: Push Press (4X5, build in weight )

rest 1:00 between A1 and A2

A2: Jump to rope pull-ups (:45 max effort, alternate arms )

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

15-9-5

pull-ups

dumbbell push press

rest 2:00

AMRAP 10

10/8 cal row

10 renegade row (5 each arm)

5 dumbbell push-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Tuesday, February 13th, 2018 at 3:00 am / WOD