10/30/2015

Salt Lake City CrossFit – WOD

Wear your costumes today!!

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (As heavy as possible 5-3-3-3-5)

A2: 90 degree bent over row (As heavy as possible 5-3-3-3-5)

Metcon

* You do 1, they do 1, you do 2, they do 2

etc until you have performed up to 10 reps

on each movement. You cannot move on to

the next movement until you have completed the previous one.

Metcon (AMRAP – Reps)

In partners perform 1-10 of each of these movements:

air squats

KBS 53/35

pushups

abmat sit-ups

AMRAP 20 min

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Friday, October 30th, 2015 at 2:00 am / WOD