12/05/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Weightlifting

A1: Single arm ring row (with a 2 sec pause at top, 4X6-8/arm )

Rest :15 between arms, :30 between A1 and A2

A2: Split Jerk (4X3 increase weight with sets )

Rest :30 between A2 and A3

A3: Handstand Push-ups (4X6-8 PERFECT handstand push-ups )

Rest 2:00 between sets

Metcon

Metcon (Time)

50 calorie row

30 (each)single arm dumbbell push press (choose weight)

50 pull-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

Tuesday, December 5th, 2017 at 3:00 am / WOD