Salt Lake City CrossFit – WOD


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20 cal ski

20 cal bike


Group warm-up starts on the hour!


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

Rest as needed


Metcon (AMRAP – Rounds and Reps)

With a partner relay style:


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


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


30 cals machine at an easy pace


Stretch and roll out!

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