07/06/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

250m row

10 air squats

10 walking lunges

10 push-ups

then:

1:00 couch stretch each leg

1:00 pigeon stretch each leg

Weightlifting

Rest :90 between legs

Rear elevated split squats (As heavy as possible 12-10-8 each leg )

Metcon

Metcon (AMRAP – Reps)

Granite Games qualifier week 3!

AMRAP 17

50 cal row

50 wall balls 20/14

50 shoulder to OH 115/85

50 box jumps 24/20

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Monday, July 6th, 2015 at 2:00 am / WOD