03/12/2020

Salt Lake City CrossFit – WOD

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Warm-up

12 cal ski

12 cal row

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Group warm-up starts on the hour!

Weightlifting

A: Ring rows (4X12 rest 1-1:30 between sets )

Add weight if BW is too easy for you

B: Deadlift (5X3 increase weight with sets )

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Core work

** Optional:

Accumulate:

3:00 weighted plank

2:00 hollow hold

1:00 L-sit

Break up as needed

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll out!

Thursday, March 12th, 2020 at 2:00 am / WOD