04/11/2017

Salt Lake City CrossFit – WOD

Warm-up

400m run

Group warm-up starts 5 minutes after the hour

Weightlifting

Rear elevated split squats (Increase weight with sets 4X12 each leg)

With a barbell in back rack

Rest :30 between legs and 2:00 between sets

Metcon

Metcon (Time)

5 rounds:

250m row

30 jumping lunges

10 toes to bar

rest :30 each round

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Tuesday, April 11th, 2017 at 2:00 am / WOD