01/08/2016

Salt Lake City CrossFit – WOD

SLC Barbell starts Monday! All skill levels welcome.

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Rest 1 min

30 mins to establish max bench press and weighted pull-up total

Metcon

Metcon (Time)

With a partner complete 20 rounds, alternate each round:

5 push-ups

10 sit-ups

10 KBS 53/35

SLC RECOVERY

6-8 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, January 8th, 2016 at 3:00 am / WOD