10/02/2017

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

4 sets, rest :30 between A1 and A2, 2:00 between sets

A1: Bench Press (4X3 at 75% )

rest 1:00

A2: Renegade Row (With perfect form 20 alternating reps )

Metcon

Metcon (Time)

3 rounds:

9-6-3

calorie row

push-up

pull-up

rest 1:00

Cooldown

3-5 mins bike

+ 5 mins rolling out lats and thoracic spine

Monday, October 2nd, 2017 at 2:00 am / WOD