Salt Lake City CrossFit – WOD
Group warm-up starts 5 mins after the hour!
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 )
20 shoulder to overhead 115/85
20 lateral bar over burpees
*Time cap 12 mins
3-5 mins machine