11/28/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Push jerk + split jerk (5X1.1.1 (rest :10) )

rest 1:00 between A1 and A2

A2: Weighted Pull-ups (5X2.2.2 (rest :10) )

Rest 1:30-2:00 between A1 and A2

Metcon

Metcon (No Measure)

EMOM X21

M1: 50 double unders

M2: 8 handstand push-ups

M3: 3 bar muscle ups or 8 chest to bar pull-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Tuesday, November 28th, 2017 at 3:00 am / WOD