03/17/2020

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

15 cal ski

15 cal assault bike

+

Group warm-up starts on the hour!

Weightlifting

A: Shoulder Press (Work to a 1rm in 12 mins!)

Rest as needed between sets

B: 1/2 kneeling arnold press (3X8-12/arm )

Increase weight with sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 double unders

3 wall walks

5 hang clean and jerk 135/95

7 handstand push-ups

SWEAT IN SOLITUDE

Metcon (Time)

Warm-up:

3 rounds

15 triceps dip

5 wall walks

rest 90 seconds between rounds

For time:

10 rounds:

8 push-ups

8 burpees

:30 plank + shoulder tap right/left
*Challenge:

– Score your total time + how many shoulder tap/taps you accumulated & don’t forget to post in Wodify!

– try to go unbroken on your sets of push-ups

– keep your butt low & core engaged on the plank and keep your shoulders nice and active

Core work

AMRAP 7

20 hollow rocks

10 slow knee raises

12 alt russian twists

Cooldown

3-5 mins machine at an easy pace

+

Stretch and cool down

Tuesday, March 17th, 2020 at 2:00 am / WOD