12/06/2018

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Weightlifting

EMOM X21- weighted, band, or BW- Whatever will promote PERFECT reps! Focus on movement quality!

1: Weighted stationary dip (Minute 1: 7 reps )

*Add weight, body weight, or use bands if needed

2: Bent over barbell rows (Minute 2: 10 reps)

3: Hand release push-ups (Minute 3: MAX set unbroken within the minute )

Metcon

Metcon (Time)

3 rounds:

20 shoulder to overhead 115/85

20 lateral bar over burpees

*Time cap 12 mins

Cooldown

3-5 mins machine

+

Group stretch!

Thursday, December 6th, 2018 at 3:00 am / WOD