08/24/2015

Salt Lake City CrossFit – WOD

Warm-up

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

500m row

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Weightlifting

rest 3 mins between sets

Front Squat (As heavy as possible 15-15-15)

Metcon

Metcon (Time)

3 rounds:

30 wall balls 20/14

400m run

20 TTB

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Monday, August 24th, 2015 at 2:00 am / WOD