12/14/2015

Salt Lake City CrossFit – WOD

Eat, Drink, and be UGLY! The only time it’s acceptable to wear an ugly Christmas sweater is at the SLC CrossFit Christmas party on December 19th (this Saturday), from 6-8:30pm at the downtown location. Bring a side to share, a cocktail to sip and be wearing the ugliest Christmas sweater you can find to win a prize! RSVP to shannon@slccrossfit.com. See you there!

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest 2:00 between sets

Tempo back squat @44X1 (As heavy as possible 10-8-6-10 )

Metcon

Step up onto boxes 24/20. DON’T drop empty barbells!!

Metcon (Time)

20 barbell step-ups 1 plate burpee 45/35

18 barbell step-ups 2 burpees

16 barbell step ups 3 burpees

14 barbell step ups 4 burpees

12 barbell step ups 5 burpees

10 barbell step ups 6 burpees

8 barbell step ups 7 burpees

6 barbell steo ups 8 burpees

4 barbell step ups 9 burpees

2 barbell step up 10 burpees

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 14th, 2015 at 3:00 am / WOD