02/22/2016

Salt Lake City CrossFit – WOD

Warm-up

400m run

2 rounds:

10 PVC good mornings

10 PVC halos

10 KB deadlifts (single leg if you can)

10 jumping squats

:30 side star plank each side

Weightlifting

Rest 2:00 between sets

Back Squat (Establish a 1RM backsquat )

Metcon

Metcon (Time)

20 jumping lunges 2 box jumps

18 jumping lunges 4 box jumps

16 jumping lunges 6 box jumps

14 jumping lunges 8 box jumps

12 jumping lunges 10 box jumps

rest 1:00

AMRAP 2:00 mountain climbers

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Monday, February 22nd, 2016 at 3:00 am / WOD