11/21/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cals accumulated with 2 different machines!

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Group warm-up starts on the hour!

Weightlifting

A: Overhead Squat (5X3 at 75-80% )

Rest as needed between sets

Metcon

Metcon (Time)

4 rounds:

200m run

30′ single arm overhead walking dumbbell lunge (right arm)

20 wall balls 20/14

30′ single arm overhead walking dumbbell lunge (left arm)

12 toes to bar

time cap 20

Core work

** Optional

2 rounds:

10 GHD sit-ups

:20 GHD hollow hold

10 rower pike raises

Cooldown

200m jog

200m walk

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Stretch and cooldown

Thursday, November 21st, 2019 at 3:00 am / WOD