10/04/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m run

250m row

+

Group warm-up starts on the hour!

Weightlifting

Single leg dumbbell RDL (3X12/leg increase weight with sets )

Rest as needed between sets

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Core work

** Optional

3 rounds:

:30 copenhagen plank windmill right

:30 copemhagen plank windmill left

30 russian twists

Cooldown

35 cals machine at an easy pace

+

Group cool down and stretch

Friday, October 4th, 2019 at 2:00 am / WOD