01/01/2016

Salt Lake City CrossFit – WOD

Happy New Year! Noon class only

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Weightlifting

Alternate and rest 1:00 between A1 and A2, rest :10 between clusters

A1: Bench press clusters (5X2.2.2 rest :10 between clusters )

A2: 45 degree bent over row clusters (5X2.2.2 rest :10 between clusters )

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Friday, January 1st, 2016 at 3:00 am / WOD