12/07/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

+

10 mins handstand work! Walking, HSPU, free HSPU, press to HS.

Weightlifting

Front Squat (3X3 at 80%)

Metcon

Metcon (Time)

7 rounds:

15 wall balls 20/14

25 double unders

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

Monday, December 7th, 2015 at 3:00 am / WOD