04/17/2018

Salt Lake City CrossFit – WOD

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Warm-up

100 double unders

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Pull -up + jumping pull-ups (Score total reps of STRICT pull-ups (BW/or band))

3X :30 strict pull-up amrap immediately into :40 jumping pull-ups
Rest 1:00 between A1 and A2

A2 : Push press + push-ups (Score is total push-press )

3X :30 amrap push press (moderate weight) immediately into :40 slow push-ups
Rest 2:00 between sets

Metcon

Metcon (Time)

21-15-9

pull-ups

calorie assault bike

5 wall walks between 21 and 15, 15 and 9, and after 9

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Monday, April 16th, 2018 at 2:00 am / WOD