11/02/2018

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: ring pull-up or chest to ring pull-up (4X5 )

Weighted, band, or BW
Rest 1:00 between sets

B1: Lateral plank walk (3X30′ down and back )

Rest :30 between B1 and B2

B2: DB push press (As heavy as possible 3X8 )

Rest 1:00 between sets

Metcon

Metcon (Time)

21-15-9

deadlifts 225/155

chest to bar pull-ups

box jumps 30/24

Cooldown

30 cal machine

+

3-5 mins group stretch!

Friday, November 2nd, 2018 at 2:00 am / WOD