01/07/2016

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

250m row

10 air squats

10 walking lunges

10 push-ups

then:

1:00 couch stretch each leg

1:00 pigeon stretch each leg

Weightlifting

Rest 1-2 mins between

Tempo OHS @44X1 (Establish a 1RM then 3X3 at 80% w/tempo )

Metcon

Metcon (Time)

5 rounds:

12 OH walking lunges 95/65

12 TTB

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Thursday, January 7th, 2016 at 3:00 am / WOD