Salt Lake City CrossFit – WOD
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