07/07/2016

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

single arm OHS DB or KB squat tempo @42×1 (As heavy as possible 7-5-5-5)

rest :30 between arms and 2:00 between sets

Metcon

Metcon (Time)

5 rounds:

Starting at the first platforms

5 burpees AFAP

OH walking lunges across the floor to garage 45/35

100m sprint

walk back and rest 1:00

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Thursday, July 7th, 2016 at 2:00 am / WOD