11/19/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal row

+

Group warm-up starts on the hour!

Weightlifting

A: Bench Press (3X3-5 at 50-75% )

Rest 1-2 mins between sets

B: Shoulder Press (3X3-5 at 50-75% )

Rest 1-2 mins between sets

Metcon

Metcon (Time)

200 double unders

rest 1:00

30 hand release push-ups

rest 1:00

30 devils press 40/20

RX+ Devils press 50/35

Core work

** Optional:

Hollow rock tabata

+

30 russian twists

+

30 strict TTB

Cooldown

3-5 mins machine at an easy pace

+

Stretch and cool down!

Tuesday, November 19th, 2019 at 3:00 am / WOD