11/10/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Alternate and rest :60 between A1 and A2

A1: Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%)

A2: Tempo 45 degree row @5151 (Establish a 1RM then 3X3 at 80%)

Metcon

Metcon (Calories)

3 rounds:

3 mins max cal row

rest :90 between rows

+ after last row immediately into

30-20-10

double unders

hollow hocks

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Tuesday, November 10th, 2015 at 3:00 am / WOD