11/02/2015

Salt Lake City CrossFit – WOD

Warm-up

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Weightlifting

rest 2-3 between sets

Back Squat (3X3 at 75%)

Metcon

Metcon (Time)

2 rounds:

750m row

10 over the erg burpees

rest 2:00

500m row

8 over the erg burpees

rest 1:00

250m row

6 over the erg burpees

rest 5:00

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

Monday, November 2nd, 2015 at 3:00 am / WOD