08/07/2017


Salt Lake City CrossFit – WOD

Warm-up

50 calorie assault bike

2 rounds:

:30 side star plank each side

10 single arm bottoms up kettlebell press each arm

10 barbell landmine press each arm

10 goblet squats

50 jumping jacks

Weightlifting

A1: Bench Press (As heavy as possible 5X5 )

rest :30 between A1 and A2

A2: Weighted Pull-ups (As heavy as possible 5X5 )

(HEAVIER than last week!) Rest 2:00 between sets

Metcon

Metcon (Time)

With a partner:

10 rope climbs

(split work as needed)

1 mile run with a med ball (both/trade as needed)

50 handstand push-ups

(split work as needed)

50 chest to bar pull-ups

(split work as needed)

23 minute time cap

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Monday, August 7th, 2017 at 2:00 am / WOD