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