02/06/2020

Salt Lake City CrossFit – WOD

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Warm-up

200m run

300m row

+

Group warm-up starts on the hour!

Weightlifting

A: Weighted Pull-ups (5-3-1-5-3-1 )

Record your heaviest single, rest 1-2 mins between sets

B: Bent over barbell rows (Supinated grip, unbroken 21-15-9 )

Unbroken sets, rest :30 between set, should be light and somewhat easy and fast with a “quick burn”

Metcon

Metcon (AMRAP – Reps)

EMOM X20

Even: 10/8 cal assault bike

Odd: :30 max pull-ups

*alternate Odd minute with :30 max rope climbs

Score is total pull-ups and rope climbs combined

Core work

** Optional

3 rounds:

30 hollow hold scissor kicks

30 kettlebell deadbugs

5 GHD sit-ups + :20 GHD hollow hold

Cooldown

30 cal machine at an easy pace

+

Stretch and roll out!

Thursday, February 6th, 2020 at 3:00 am / WOD