02/29/2016

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

If you haven’t done 16.1 and would like to, skip the weightlifting for today or do it afterwards.

Back Squat (3X3 at 75%)

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon (Time)

If you did 16.1 Saturday and aren’t redoing it

5K row for time

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

Monday, February 29th, 2016 at 3:00 am / WOD