01/07/2020

Salt Lake City CrossFit – WOD

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Warm-up

250m row

200m run

+

Warm up starts on the hour!

Weightlifting

A: Shoulder Press (6X3 increase weight with sets)

Rest 1-2 mins between

B: Floor Press (Accumulate as many reps as possible in 3 mins )

Choose a light-moderate weight that will allow you large unbroken sets

Metcon

Metcon (Time)

21-15-9

hang clean and jerk 95/65

handstand push-up

rest 2:00

50/40 cal row

Core work

** Optional:

Accumulate:

3:00 weighted plank

2:00 hollow hold

1:00 L-sit

Cooldown

35 cals machine at an easy pace

+

Stretch and cool down!

Tuesday, January 7th, 2020 at 3:00 am / WOD