12/08/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Max rep push-ups (5 sets of max effort push-ups )

A2: Max rep strict pull-ups (5 sets of max effort strict pull-ups )

Metcon

Metcon (Time)

21-15-9

cal row/AD

KBS 53/35

X2

rest 3:00 between rounds

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Tuesday, December 8th, 2015 at 3:00 am / WOD