03/24/2020

Salt Lake City CrossFit – WOD

 

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Warm-up

20 cal ski

20 cal bike

+

Group warm-up starts on the hour!

Weightlifting

Push Press (Establish a 1RM in 12 mins! )

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner relay style:

AMRAP 24

30 double unders

10 dumbbell hang power cleans 40/20

10 dumbbell push press 40/20

RX+ DB work = 50/35

Core work

* Optional:

2 rounds:

20 BB roll outs

1:00 side star plank + 20 side rotations each side

20 russina twists

SWEAT IN SOLITUDE

Metcon (No Measure)

3 rounds:

5 lateral plank walk steps each direction

12 alternating Plank-ups

20 arm circles forward and backward

For 30 minutes

4:00 of work 1:00 rest

5 inch worms with 1 push-up

20 alternating mountain climbers

200m run or (90 seconds of running, double unders, bike, high knees, butt kicks)
* Challenge – Keep your core and shoulders engaged on your lateral plank walks and mountain climbers! – Squeeze your butt and keep it low – Focus on your movement as you walk your hands out on the inchworms and stay tight – Mountain climbers: Start in a high plank and draw one knee at a time up and towards your chest. Alternate movement and repeat as fast as possible while maintaining your tight core and positioning

Cooldown

30 cals machine at an easy pace

+

Stretch and roll out!

Tuesday, March 24th, 2020 at 2:00 am / WOD