06/15/2015

Salt Lake City CrossFit – WOD

Warm-up

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Weightlifting

Rest :90 between sets

Back Squat (As heavy as possible complete 6-5-5-5-5-6)

Metcon

Metcon (Time)

10-1

complex of:

jumping lunge right

jumping lunge left

jumping squat

1-10

plate burpees

Alternate after each set of reps

10 complex

1 burpee

9 complex

2 burpee

8 complex

3 burpee

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Monday, June 15th, 2015 at 2:00 am / WOD