Salt Lake City CrossFit – WOD
25 jumping jacks
7 GHD sit-ups
7 GHD ext
3 inch worms w/2 push-ups
:30 side star plank each side
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)
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:
chest to bar
Every 500 M do:
10 inch worms
30 sec HS hold
20 min mobility