03/13/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate 4X between A1 and A2

A1: 3 strict pull-up + max effort set kipping pull-up (Rest 1:00 between A1 and A2 )

A2: Push Press (6X3 heavy sets )

Rest 2:00 between sets

Metcon

Metcon (No Measure)

EMOMX 18

M1: 8 chest to bar pull-ups

M2: 10 calorie machine

M3: 8 6″ target burpees

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Tuesday, March 13th, 2018 at 2:00 am / WOD