10/19/2015

Salt Lake City CrossFit – WOD

Warm-up

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Oct skill practice: 5-10 mins double unders

Weightlifting

Tempo back squat @42×1 (As heavy as possible 4-3-2-3-4-8; rest 2 min)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

10 OH walking lunges 95/65

10 cal row

10 ttb

10 bar over burpees

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Monday, October 19th, 2015 at 2:00 am / WOD