02/16/2018

Salt Lake City CrossFit – WOD

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Warm-up

3 rounds:

1:00 true form run

10 PVC pass thrus

10 push-ups

1 wall walk + 10 shoulder shrugs

Weightlifting

Alternate between A1 and A2 four times

A1: Bench Press (Establish a heavy single in 4 sets )

Rest 90 seconds between A1 and A2

A2: Bent over barbell rows (4X6 moderate-heavy )

Rest 2:00 between sets

B: GHD Situps (3X20 )

rest as needed

Metcon

Metcon (Time)

60 calorie row

50 deadlifts 185/135

40 bar over burpees

Cooldown

3 mins ski or row

3-5 mins group stretch

Friday, February 16th, 2018 at 3:00 am / WOD