04/12/2018

Salt Lake City CrossFit – WOD

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Warm-up

3-5 minutes assault bike

+

Group warm-up starts 5 mins after the hour

Weightlifting

EMOM X12

ODD- pull-ups

EVEN- renegade rows

Score is total reps at end of EMOM for each movement

Pull-ups (Odd: :40 max effort pull-ups )

Renegade Row (EVEN: :40 max effort renegade rows )

Metcon

Metcon (AMRAP – Rounds and Reps)

3X AMRAP 4

3 power cleans (choose weight)

5 shoulder to overhead

5 bar facing burpees

rest 2:00

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Thursday, April 12th, 2018 at 2:00 am / WOD