07/20/2015

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

Monday, July 20th, 2015 at 2:00 am / WOD