05/02/2016

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest 2:00 between sets

Tempo back squat @42×1 (As heavy as possible 4-3-2-3-4-8)

Metcon

Metcon (Time)

For time :

50 wall balls 20/14

50 push-ups

50 sit-ups

50 double unders

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Monday, May 2nd, 2016 at 2:00 am / WOD