04/18/2017

Salt Lake City CrossFit – WOD

Warm-up

3 laps around gym with heavy object

then:

2 rounds (squeezing glutes at top!!)

7 slow back squats with BB

7 jumping squats (no BB)

10 single leg good mornings

10 cal row

Weightlifting

A1: Front foot elevated split squats (As heavy as possible 3X16/leg )

No more than 4-6″ elevation of front foot.

Rest :30 between legs, 1:00 between A1 and A2

A2: Good Mornings (Light-moderate weight 3X8)

Rest 2:00 betweens sets

Metcon

Metcon (Time)

At 0:00

500m row

at 4:00

Every 2:00 X6

20 jumping squats (with BB in back rack) 45/35

10 burpee box jumps 24/20
Record 500m time

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

Tuesday, April 18th, 2017 at 2:00 am / WOD