10/13/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal AD

10 toe touches

w/BB or PVC

10 good mornings

10 alt single leg good mornings

10 jumping squats

10 RDL

1:00 sampson stretch each leg

:30 side star plank each side

Weightlifting

A: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (8-10 sets of the complex )

For perfection!! Rest 1:00-1:30

B: Dumbbell bench press @3131 (3X8-10 reps, increase weight with sets )

Rest as needed

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Friday, October 13th, 2017 at 2:00 am / WOD