06/27/2019

Salt Lake City CrossFit – WOD

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Warm-up

25 double unders

25 single unders

200m run

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Group warm-up starts 5 mins after the hour!

Weightlifting

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

Metcon

Metcon (Time)

4 rounds:

With a ball the entire time!

200m run

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.

Cooldown

3-5 mins machine

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Group stretch or roll out!

Thursday, June 27th, 2019 at 2:00 am / WOD