05/07/2015

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 2:00 between sets

Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4)

Metcon

Metcon (Time)

30 cal assault bike

20 ttb

200m sprint

20 ttb

30 cal assault bike

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Thursday, May 7th, 2015 at 2:00 am / WOD