04/14/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 calorie ski

10 single arm landmine press

10 hollow arch swings

2 wall walks

Weightlifting

A: Bottoms up KB overhead carry (As heavy as possible 3X100ft each arm )

Rest :30 between arms/1:00-90 between sets

B: Tempo strict press @5151 (As heavy as possible 4X5)

Rest as needed between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 21

1 rope climb

5 squat clean thruster 95/65

10 calorie row

10 pull-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Friday, April 14th, 2017 at 2:00 am / WOD