12/01/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

1:00 true form run

10 PVC pass thrus

10 push-ups

1 wall walk + 10 shoulder shrugs

Weightlifting

A1: Barbell Row (5X5-6 reps, increase weight with sets )

Rest 1:00 Between A1 and A2

A2: Bench Press (5X2.2.2 (rest :10) )

Increase weight with sets, Rest 2:00 between sets

Metcon

Metcon (AMRAP – Reps)

2017 Liftoff workout

AMRAP 12

25 pull-ups

50 calorie row

100 overhead squats 45/35

50 box jumps 24/20

25 pull-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Friday, December 1st, 2017 at 3:00 am / WOD