02/26/2016

Salt Lake City CrossFit – WOD

Come in tomorrow, Saturday Feb 26th, at noon to have your Open workout 16.1 judged!

Warm-up

400m run

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Rest 2:00 between A1 and A2

A1: Push Press (Establish a 1RM )

A2: weighted ring dips (Establish a 1RM )

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Friday, February 26th, 2016 at 3:00 am / WOD