05/12/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Alternate and rest 1:00 between A1 and A2.

Record reps you complete in the AMRAP at 60% of 10RM.

A1: Shoulder Press (AHAP 8-6-6-10 then AMRAP at 60% of 10 rep)

A2: 90 degree bent over row (AHAP 8-6-6-10 then AMRAP at 60% of 10 rep)

Metcon

Regionals Team Event 1! (sorta)

On the DL: one person works while the other completes a static hold at waist.

C2B: One person works while the other person completes a static hang.

21-15-9 reps each person.

Reps only count if one partner is working and one is in the static hold.

A2,: Metcon (Time)

With a partner:

21-15-9

Deadlift 225/155

chest to bar
,

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Tuesday, May 12th, 2015 at 2:00 am / WOD