07/14/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

A: Power jerk from rack or blocks (Build sets 5-5-5 rest 1:00 )

B: Push Press (Build sets 5-5-5 rest 2:00 )

Metcon

Metcon (Time)

5 rounds:

10 cal row

10 KBS 53/35

30 double unders

200m sprint

:90 rest between rounds

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Tuesday, July 14th, 2015 at 2:00 am / WOD