04/05/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Walking DB Death March (3X30′, increase weight with sets )

Rest 1:00 between A1 and A2

A2: “Stop” deadlifts (not tNg) (3X9 (stop at the bottom- no tNg/bounce) )

Rest 2:00 between sets

Metcon

Metcon (Time)

75 double unders

25 burpee box jumps 24/20

75 double unders

50 box step ups with DBs 40/20

75 double unders

Time cap 16

Cooldown

200m jog

200m walk

+

Group cool down/stretch 3-5 mins

Friday, April 5th, 2019 at 2:00 am / WOD