12/18/2015

Salt Lake City CrossFit – WOD

Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you can find to win a prize! RSVP to shannon@slccrossfit.com. See you there!

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

Alternate and rest 1:00 between A1 and A2

A1: Tempo strict press @51X2 (As heavy as possible 7-7-7-7)

A2: Tempo 90 degree bent over row @5155 (As heavy as possible 7-7-7-7)

Metcon

Metcon (AMRAP – Reps)

2 minutes work 1 min rest X7

10 thrusters 95/65

12 cal AD/row

2 shuttle runs (down and back =1)

5 HSPU (add a deficit if 5 is easy)

SLC RECOVERY

6-8 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, December 18th, 2015 at 3:00 am / WOD