10/05/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal assault bike

10 PVC good mornings

10 PVC halos

20 lateral jumps

5 light man makers

Weightlifting

A: Push Press (4X3 at 75% )

rest 2 minutes

B1: Pull-ups (3X1.1.1 (:10 between reps) )

Weighted up to 75% Rest 1:00 between B1 and B2

B2: Bent over DB rows (4X8-10 reps each side )

Moderate-heavy rest 1:00 between sets

Metcon

Metcon (Time)

3 rounds:

400m run

20 box jumps 24/20

5 wall walks (or 20ft HS walk)

Cooldown

3 mins ski or row

3-5 mins group stretch

Thursday, October 5th, 2017 at 2:00 am / WOD