11/06/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run

Crab walk battle!

Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (3X3 at 75% )

A2: 90 degree bent over row (3X3 at 75%)

Metcon

Metcon (Weight)

EMOM 21

min 1: 30 DU

min 2: 1 push press + 2 push jerk + 1 split jerk (choose appropriate weight)

min 3: 1 wall walk + :10 HS hold against wall

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Friday, November 6th, 2015 at 3:00 am / WOD