05/04/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds :20 each movement

air squats

pull-ups

plank

jumping lunges

then:

1:00 calf stretch each leg

200m run

Weightlifting

Rest :90 between sets

Front Squat (As heavy as possible 6-5-5-5-5-6)

Metcon

Metcon (Time)

150 wallballs 20/14

each time you break complete a 100m run

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Monday, May 4th, 2015 at 2:00 am / WOD