01/11/2016

Salt Lake City CrossFit – WOD

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 2:00 between sets and :30 between each leg

Weighted rear elevated split squats (As heavy as possible 10-8-6 each leg )

Metcon

Metcon (AMRAP – Reps)

3 rounds:

AMRAP 1:00 wallballs

12 burpees

AMRAP 1:00 box jumps 24/20

8 ground to OH 135/95

rest 2:00 between rounds

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

Monday, January 11th, 2016 at 3:00 am / WOD