01/14/2020

Salt Lake City CrossFit – WOD

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Warm-up

Accumulate 35 cals on 3 different machines!

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Group warm-up starts on the hour!

Weightlifting

A1: Shoulder Press (10-8-6-4-2 increase weight with sets )

No rest between A1 and A2

A2: Plank hold with alternating shoulder taps (20 PERFECT form alt shoulder taps between sets )

* add plate on back if movement is PERFECT & bodyweight isn’t challenging

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

75 double unders

3 wall walks

500m row

7 devils press 40/20

500m row = 5 reps

one round = 90 reps

Core work

** Optional:

3 rounds:

30 hollow hold scissor kicks

30 kettlebell deadbugs

5 GHD sit-ups + :20 GHD hollow hold

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll out!

Tuesday, January 14th, 2020 at 3:00 am / WOD