07/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

500m row

400m run

+

Group warm-up starts 5 mins after the hour!

Weightlifting

Aim to increase A & B by 5-10 pounds from the week of 6/17!

Back rack reverse lunge (5X10, increase weight with sets )

Metcon

TEAM 1776 (Time)

*Teams of 2

one person works at a time, switch as needed but EACH team mate must complete 76 reps of each movement before you advance to the next

76 reps each person:

kettlebelll swings 53/35

box overs 24/20

air squats

push-ups

burpees

pull-ups (76 combined reps)

sit-ups

row (cals) roll over cals count(share reps switch as needed )

double unders

wall balls 20/14

dumbbell push press (choose weight)

assault bike (cals) roll over cals count (Share reps switch as needed)

* Time cap is 45 mins

Cooldown

3-5 mins machine at an easy pace

+

group cool down and stretch

Thursday, July 4th, 2019 at 2:00 am / WOD