08/10/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group wam-up starts 5 mins after the hour!

Weightlifting

A: Push Press (5X5 as heavy as possible )

5-10 pounds heavier than last week

B1: Bird dog row (3X10/side )

Rest :10 between sides, :30 between A1 and A2

B2: Single arm bottoms up kettlebell carry (3X50′ each arm )

rest :10 between arms, 1:00 between sets

Metcon

Metcon (Time)

50 shoulder to overhead 115/75

40 box jumps 30/24

30 bar facing burpees

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Thursday, August 10th, 2017 at 2:00 am / WOD