06/11/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Rest 1:00 between arms

single arm OHS DB or KB squat tempo @42×1 (Maintain proper positioning 7-5-5-5)

Metcon

Metcon (Time)

800m run

30 alt pistols

400m run

20 clean and jerks 135/95

200m run

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Thursday, June 11th, 2015 at 2:00 am / WOD