11/03/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

250m row

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

+

Bring Sally UP push-up edition

Weightlifting

A1: Weighted pull-up clusters (As heavy as possible 1.1.1 rest :10 )

Rest 1:00 between A1 and A2

A2: push press + push jerk + split jerk (Work to a heavy complex in 6 sets )

Rest 2:00 between sets

Metcon

Metcon (Time)

4 rounds:

400m run

20 KBS 70/53

3 wall walks

rest 1:00

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Friday, November 3rd, 2017 at 2:00 am / WOD