08/18/2015

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Weightlifting

Alternate and rest 2:00 between sets

A1: Shoulder Press (3X3 at 75%)

A2: Weighted Pull-ups (3X3 at 75% (if 75% is

Metcon

Scale the HS walk with 10 wall walks

Metcon (Time)

3 rounds:

10 HR push-ups

50 double unders

rest 2:00

2 rounds

10 chest to bar pull-ups

200m run

rest 1:00

50ft handstand walk

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

Tuesday, August 18th, 2015 at 2:00 am / WOD