10/03/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

200m run

+

Group warm-up starts on the hour!

Weightlifting

Back Squat (12-9-7-7 increase weight with sets )

Rest 2-3 mins between

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

50′ walking lunge with plate OH 25/15

15 wall balls 20/14

15/10 assault bike cals

one round = 40 reps

walking lunge is 10 reps total, 5 reps for 25ft

Core work

** Optional

2-3 rounds:

:30 Copenhagen plank windmill right

:30 Copenhagen plank windmill left

30 Russian twists

Cooldown

500m row at an easy pace

+

Stretch and cool down

Thursday, October 3rd, 2019 at 2:00 am / WOD