01/04/2016

Salt Lake City CrossFit – WOD

SLC Barbell cycle starts January 11th! Reserve your spot now! Classes are held Monday, Wednesday, and Thursday, 5-6pm, for 4 weeks.

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest as needed while establishing max lifts

Front squat + back squat total

30 mins to complete a 1RM front squat and 1RM back squat. FS+BS= total

Metcon

Metcon (Time)

1000m row or 60 cals AD

3 rounds:

25 wall balls 20/14

50 double unders

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Monday, January 4th, 2016 at 3:00 am / WOD