03/19/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski or 400m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Ring Rows (3X10 with 2 sec pause at the top )

Rest :30 between A1 and A2

A2: Weighted dips (3X3.2.2)

Rest :10 between cluster

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 devils press 40/20

50 double unders

30′ handstand walk OR 3 wall walks
* HS walk or WW = 5 reps

one round = 60 reps

Cooldown

3-5 mins machine

+

Group stretch!

Tuesday, March 19th, 2019 at 2:00 am / WOD