Salt Lake City CrossFit – WOD
Group warm-up starts on the hour!
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 (AMRAP – Reps)
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
30 hollow hold scissor kicks
30 kettlebell deadbugs
5 GHD sit-ups + :20 GHD hollow hold
30 cal machine at an easy pace
Stretch and roll out!