09/28/2015

Salt Lake City CrossFit – WOD

SLC Barbell’s first 4 week cycle begins tonight at 5pm! Sign up for some Olympic lifting gains!

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 as needed between sets

Front Squat (3X3 at 75% of 1RM )

Metcon

Metcon (Time)

3 rounds:

400m run

20 front rack walking lunges 95/65

10 power cleans 95/65

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+20 mins mobility

Monday, September 28th, 2015 at 2:00 am / WOD