11/05/2015

Salt Lake City CrossFit – WOD

Warm-up

20 cal AD

10 good toe touches

5 inch worms

w/BB or PVC:

10 alt single leg good mornings

10 jumping squats

10 slow and controlled RDL

then

1:00 sampson stretch each leg

:30 side star plank each side

Weightlifting

rest 2:00 between sets

Deadlift (3X3 at 75%)

Metcon

Metcon (Time)

3 rounds:

200m heavy object carry

20 barbell step ups onto box 24/20 45/35

15 burpee box jumps 24/20

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

Thursday, November 5th, 2015 at 3:00 am / WOD