Salt Lake City CrossFit – WOD
50 double unders
50 single unders
Group warm-up starts 5 mins after the hour!
A1: Weighted dips (6-4-4-2-1 increase weight with sets )
Rest 1:00 seconds between A1 and A2
A2: Bent Over Row (6-4-4-2-1 )
Increase weight with sets, rest 2:00 between sets
* SUB with jumping bar muscle-ups if you have never done a ring muscle up.
* if you have gotten a ring muscle up before but aren’t efficient with them yet, default to low ring transitions after 3 attempted ring muscle ups
500m easy row
Group cool down 3-5 mins!
* Optional and not included in AMANDA time:
1000m ski or row
25 russian twists
25 GHD sit-ups