10/01/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m row

50 double unders

20 cal ski

+

Group warm-up starts 5 mins after the hour!

Weightlifting

A: Back Squat (3X12 as heavy as possible )

Increase weight with sets, record heaviest set. Rest 2-3 mins between sets

B: Weighted rear elevated split squats (3X12/leg )

Use DBs, rest 1:00 between sets, no rest between legs

Metcon

Metcon (Calories)

5 mins max cal assault bike

rest 1:00

50 burpee box jumps 24/20

rest 1:00

5:00 max cal row
Score is total calories for row and bike

Cooldown

3-5 mins bike

+

group stretch/cool down!

Monday, October 1st, 2018 at 2:00 am / WOD