11/27/2015

Salt Lake City CrossFit – WOD

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

Warm-up

400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

then:

10 banded good mornings

10 ghd ext

10 ghd glute ham raise

Weightlifting

Rest 2:00 between sets

Overhead Squat (As heavy as possible 5-3-1-3-5)

Skill

Box Jump (Height) (10 mins to establish max height box jump)

Max Height

Metcon (Time)

15-12-9

OHS 135/95

box jumps 24/20

Metcon

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

Friday, November 27th, 2015 at 3:00 am / WOD