04/29/2019

Salt Lake City CrossFit – WOD

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Warm-up

250m row

25 cal ski

+

Group warm-up stars 5 mins after the hour!

Weightlifting

A: Back Squat (5X3 at 75% of 1RM )

rest 2 between sets

B: Dumbbell rear foot elevated split squats (3X12/leg )

No rest b/t legs, 1:00 rest b/t sets

Metcon

Metcon (Time)

2 rounds:

15 single arm DB OHS right arm

50 double unders

15 single arm DB OHS left arm

15 lateral over DB burpees

12 min cap

RX= 40/20

RX+= 50/35

Cooldown

3-5 mins machine

+

Group stretch!

Monday, April 29th, 2019 at 2:00 am / WOD