Salt Lake City CrossFit – WOD
25 double unders
25 single unders
Group warm-up starts 5 mins after the hour!
Increase weight from the 15’s from the week of 6/10!
A: Rear elevated split squats (3X12/leg , increase weight with sets )
No rest between legs, 2:00 rest between sets
B: Rear elevated split squats (1 Max effort set each leg with body weight only)
Score is average of both legs
With a ball the entire time!
20 wall balls 20/14
30 alt walking lunges
** Ball must stay above the waist the entire time!
** Each time you drop it or rest it on the GROUND add 5 burpees to be completed at the end of the workout. The time it takes to complete the penalty burpees is included with your total workout time.
3-5 mins machine
Group stretch or roll out!