06/12/2015

Salt Lake City CrossFit – WOD

If you are available to help out at all tomorrow night for our event please sign up at the front desk today! Any help we can get is greatly appreciated!!

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 5-3-3-1)

A2: Weighted ring rows (body parallel to floor) (As heavy as possible 10-7-5-5)

Metcon

Teams of 2

one person rows while the other person stands in front of rower and holds two kettlebells in front rack. If the KB comes down, rower must stop. Switch once 500m is rowed. Each person rows 3 times and holds 3 times.

Metcon (Time)

3 rounds:

500m row

double KB front rack hold 53/35

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Friday, June 12th, 2015 at 2:00 am / WOD