01/05/2016

Salt Lake City CrossFit – WOD

Warm-up

400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

then:

10 banded good mornings

10 ghd ext

10 ghd glute ham raise

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo ring dip (no weight) @41×1 (5-5-5-5)

A2: Tempo strict pull-ups @4112 (no weight) (5-5-5-5)

Metcon

Metcon (AMRAP – Rounds)

Every 3 minutes until failure:

12 Calorie row

8 Thrusters 95/65

6 pull-ups

Rest remainder

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

Tuesday, January 5th, 2016 at 3:00 am / WOD