04/21/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds with a partner:

12 alternating plank burpees

12 alternating med ball squat clean toss

400m trueform run (switch every :30)

Weightlifting

A1: Bench press clusters (As heavy as possible 4X1.1.1.1)

rest :10 between clusters and :30 between A1 and A2

A2: Overhead dumbbell carry (As heavy as possible )

100ft
Try to keep ribs down and stabilize as much as possible! Rest 2:00 between sets

Metcon

Metcon (Time)

50 calorie bike

25 box jumps 24/20

15 push-ups

rest 2:00

30 calorie bike

25 pull-ups

15 push-ups

rest 1:00

10 cal bike

25 box jumps

15 push-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Friday, April 21st, 2017 at 2:00 am / WOD