10/24/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal row

15 cal ski

+

Group warm-up starts on the hour!

Weightlifting

Front squat/ Back squat (5X 3 front squats immediately into 6 back squats )

3 front squats immediately into 6 back squats
Increase weight with sets, rest 2-3 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20′ single-arm overhead walking lunge right arm 40/20

20′ single-arm overhead walking lunge left arm 40/20

10 lateral over the DB burpees

10 box jumps 24/20

one round = 30 reps

(5 reps for each 20′ lunge distance)

Core work

** Optional

40-30-20

abmat sit-ups

20-15-20

knee raises

Cooldown

30 cals machine at an easy pace

+

Stretch and roll-out

Thursday, October 24th, 2019 at 2:00 am / WOD