03/20/2020

Salt Lake City CrossFit – WOD

 

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Warm-up

50 double unders

50 single unders

200m jog

+

Group warm-up starts on the hour!

Weightlifting

Front Squat (Work to a 1RM front squat in 12 minutes! )

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 squat clean thrusters 115/85

12/10 cal row

rest 2:00

AMRAP 7

10 front squats 115/85

10 toes to bar

rest 2:00

AMRAP 9

200m run

15 deadlifts 115/85

SWEAT IN SOLITUDE

Metcon (Time)

Accumulate 3:00 L-sit

rest as needed

For time:

15-9-5

tuck jumps

burpees

v-ups

rest 1:00

20 jumping lunges

rest 1:00

20 jumping lunges

rest 1:00

20 jumping lunges

rest 1:00

100 flutter hollow kicks
* Challenge:

– Score your total time in Wodify!

– Tuck jumps: start with your legs slightly bent, then jump as high as possible! Bring your knees in toward your chest while extending your arms straight out or you can lightly grab your knees. Land with your knees slightly bent and repeat! Try to go unbroken!

– Find a challenging pace to push on your burpees! Go a little faster than you normally do!

– Try to focus on your hollow position in your V-ups & Flutter kicks

– JUMP high between your lunges!

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll out!

Friday, March 20th, 2020 at 2:00 am / WOD