08/31/2015

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 2:00 between sets

Tempo front squat @41×1 (As heavy as possible 12-10-8-8-12)

Metcon

Metcon (Time)

400m run

then 4 rounds:

5 (of the complex) 1 thruster+ 2 FS 95/65

8 front rack walking lunges 95/65

30 double unders

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility

Monday, August 31st, 2015 at 2:00 am / WOD