09/25/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

10 burpees

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (Establish a 1RM )

A2: Barbell Row (Establish a 1RM)

Metcon

Don’t forget, today is the last day for the Facebook check in challenge!

Metcon (AMRAP – Reps)

AMRAP 17

5 thrusters 95/65

7 pull-ups

9 bar facing burpees

SLC RECOVERY

6-8 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Friday, September 25th, 2015 at 2:00 am / WOD