10/31/2019

Salt Lake City CrossFit – WOD

HAPPY HALLOWEEN!!! There will not be a 7:00 pm class today! Dressing up throughout ALL class times is encouraged, but stop in (and dress up) for the 5:00 PM class for an extra spooky partner workout!

View Public Whiteboard

Warm-up

200m farmers carry

200m jog

+

Group warm-up starts on the hour!

Weightlifting

Front squat / Back squat (5X 2 front squats into 5 back squats )

2 front squats into 5 back squats
Rest 90 seconds between sets

Metcon

Metcon (Time)

15 thrusters 45/35

15 bar facing burpees

15 thrusters 95/65

15 bar facing burpees

15 thrusters 135/95

15 bar facing burpees

Metcon (Time)

** 5:00 PM Dress-up Halloween WOD!!!! **

With a partner:

50 thrusters 95/65 (one person works at a time)

50 toes to bar (split as needed)

50 bar facing burpees (both partners synced)

400m run with ball 20/14 (both at the same time)

50 wall balls 20/14 (both partners- not synced, one works at a time)

50 ball pass abmat sit-ups

400m run with the ball 20/14 (both at the same time)

Core work

** Optional

30 hollow rocks

1:00 hollow hold

20 GHD sit-ups

2:00 plank

Cooldown

3-5 mins machine at an easy pace

+

Group stretch and cool down!

Thursday, October 31st, 2019 at 2:00 am / WOD