Salt Lake City CrossFit – WOD
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!