12/22/2015

Salt Lake City CrossFit – WOD

CHRISTMAS EVE: 6am, 9am, and noon classes only. Closed Christmas! Happy Holidays!

Warm-up

500m row then:

alphabet name warm-up spell your entire name and complete the movements:

A- 10 arm circles each direction, B- 10 pvc good mornings, C- 5 PVC halos each direction, D- 10 slow PVC RDL, E- 5 inch worms, F- 10 jumping jacks, G- 10 hollow arch swings, H- 10 hollow rocks, I-10 arch rocks, J- 10 burpees, K- 2 turkish get-ups each side, L- 10 V-ups, M- 10 HS shoulder taps facing wall, N- 10 HS shoulder shrugs facing wall, O- 10 PVC OHS, P- 10 jumping squats, Q- 10 push-ups, R- 10 light KBS, S- single arm OH KB carry each arm (garage and back), T- 10 strict TTB, U- 10 wall balls, V-10 BB thrusters, W- 10 strict press w/BB, X- 10 yoga push-ups, Y- light KB windmills, Z- 10 broad jumps

*If your full name is less than 10 letters do 2 rounds

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Push Press (As heavy as possible 5-3-3-1)

A2: Strict weighted pull-ups (As heavy as possible 5-3-3-1)

Metcon

Metcon (Time)

2 rounds:

9-7-5

chest to bar pull ups

power clean 135/95 (or a weight you can cycle UB)

rest 3:00 between rounds

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

Tuesday, December 22nd, 2015 at 3:00 am / WOD