05/08/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

Group warm-up starts 5 minutes after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: weighted ring dips (Complete 8-6-6-7-10 as heavy as possible)

A2: Strict weighted chest to bar (Complete 8-6-6-7-10 as heavy as possible)

Metcon

Metcon (3 Rounds for time)

3 consistent rounds:

7 burpee pull-ups

10 cal row

rest :30

9 sumo deadlift high pull 95/65

200m run

rest :30

11 thrusters 95/65

30 double unders

Rest 3:00 between rounds

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

Friday, May 8th, 2015 at 2:00 am / WOD