04/17/2017


Salt Lake City CrossFit – WOD

Warm-up

400m run

Crab walk battle!

Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.

Weightlifting

A1: Seated arnold press (As heavy as possible 15-15-15, increase weight )

Rest 1:00 between A1 and A2

A2: Strict lean away pull-ups @2121 (5-7 perfect reps! )

Only weight these if you can do them with the tempo! Band or BW
rest 2:00 between sets

Metcon

Metcon (Time)

50 calorie machine (assault/row/ski)

50 burpee pull-ups

50 calorie machine (assault/row/ski)

50 hand release push-ups

Cooldown

200m run

2 mins bike

+

roll out and stretch for 3-5 mins

Monday, April 17th, 2017 at 2:00 am / WOD