03/19/2020

Salt Lake City CrossFit – WOD

 

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Warm-up

Accumulate 30 cals on 3 machines

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Group warm-up starts on the hour!

Weightlifting

A: Weighted Pull-ups (Work to a max weighted pull-up! in 8 mins!)

Rest as needed

B: Bird dog row (3X8-12/arm )

Increase weight with sets, rest 1 mins between

Metcon

10 minute assault bike for calories (Calories)

Max calories in 10 mins on the assault bike

Metcon (Time)

rest 3:00

100 hollow rocks

– each time you break complete 10 Russian twists

SWEAT IN SOLITUDE

Metcon (AMRAP – Reps)

3 rounds:

10 arm circles forward

10 arm circles backward

10 single leg deadlift left

10 single leg deadlift right

rest 1:00 between rounds

Score total reps:

3- rounds:

1:00 max-effort jumping jacks

1:00 max-effort Plank jacks

1:00 max-effort high knees

1:00 max-effort bicycle crunches

1:00 rest
*Challenge:

– Score each round and try to score within 5 reps each round! Post in Wodify!

– Plank Jacks: Start in a high plank on your hands. Keeping your core engaged, jump your feet in and out like you would in a jumping jack. Hands remain stationary

– High knees: Get your knees as high as possible while running in place! Don’t forget to pump your arms!

– Bicycle crunches: Start on the floor like you would a regular sit-up, engage your core and bring your right elbow to your left knee by straightening your right leg. Alternate sides with control

Cooldown

200m jog

200m walk

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Stretch and roll out!

Thursday, March 19th, 2020 at 2:00 am / WOD