11/24/2015

Salt Lake City CrossFit – WOD

Downtown and East HOLIDAY HOURS: Thanksgiving: 9:00 am only
Friday the 27th: 9:00, Noon, 5:30
Gobble gobble!

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2. No rest or alternating for max effort set following set of ten, with the exception of time it takes to drop weight to 80%.

A1: Shoulder Press (8-6-6-10-then max effort set at 80% of 10 rep)

A2: 90 degree bent over row (8-6-6-10-then max effort set at 80% of 10 rep)

Metcon

Metcon (Time)

50 cal row/ assault bike

rest 1:1

30 cal row/ assault bike

rest 1:1

15 cal row/ assault bike

rest 1:1

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Tuesday, November 24th, 2015 at 3:00 am / WOD