Salt Lake City CrossFit – WOD
Warm-up
400m run
Starting at garage and ending at cage down and back for each movement:
butt kicks
alt high kicks
high knees
burpee broad jump
lateral plank walk
inch worms w/1 push up
then:
10 banded good mornings
10 ghd ext
10 ghd glute ham raise
Weightlifting
Rest 2:00 between sets
Backsquat tempo @41X1 (As heavy as possible 10-8-6-6-10)
Metcon
A: Metcon (Time)
500m row
rest 2:00 between row and AMRAPS
B: Metcon (AMRAP – Reps)
3X3:00 AMRAP
15 box jumps 24/20
14 DB/KB snatches (choose appropriate weight)
rest :60 between AMRAPS
SLC RECOVERY
200m row @80%
rest :30
15 cal AD @80%
rest :30
X10
+
20 mins mobility