03/03/2020

Salt Lake City CrossFit – WOD

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Warm-up

250m row

15 cal assault bike

+

Group warm-up starts on the hour!

Weightlifting

Shoulder Press (Accumulate 30 reps at 65% of 1RM )

Rest as needed between sets

Metcon

Metcon (Time)

800m run

30 handstand push-ups

400m run

20 devils press 40/20

200m run

Core work

** Optional

2 rounds:

20 BB roll outs

1:00 side star plank + 20 side rotations each side

20 Russian twists

Cooldown

3-5 mins machine at an easy pace

+

Group stretch and cool down!

Tuesday, March 3rd, 2020 at 3:00 am / WOD