09/29/2015

Salt Lake City CrossFit – WOD

Warm-up

100 single unders

200m light farmers carry

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Push Press (3X3 at 75% )

A2: Ring rows (3X3 at 75% )

Metcon

Metcon (Time)

5-9-15-21

cal row

pull-ups

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Tuesday, September 29th, 2015 at 2:00 am / WOD