3/31/2020

Salt Lake City CrossFit – WOD

 

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SWEAT IN SOLITUDE

 

ZOOM WITH US

Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!

9am – https://us04web.zoom.us/j/688653427

12pm – https://us04web.zoom.us/j/145870485

5pm – https://us04web.zoom.us/j/684928589

6:30pm – https://us04web.zoom.us/j/548776273

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS

Warmup:

3x

20 mountain climbers (total)

10 marching plank (total)

10s downward dog hold

10 air squats

2 squat stretches

Equipment:

1. Dumbbell, kettlebell, suitcase, backpack, odd object, water jug, etc. We will be squatting and pressing/push-pressing with these items. Have some options ready to adjust for scaling.

2. Wall space for wall walks.

Weightlifting

Tempo Goblet Squats (5×5)

5.5.5.1 Tempo Goblet Squat

These can be done with KB, DB, suitcase, backpack, or any other odd object you can find. 5s down, 5s hold at the bottom, 5s up, 1s hold at top.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Get to the Chippa”

10min AMRAP

50 Squat Thrusts

40 Lateral Heartbeat Lunges (total, with kb, db, odd object)

30 Strict or Push Press with object

20s Star Plank (each side)

10 Wall Walks

20s Star Plank (each side)

30 Strict or Push Press with object

40 Lateral Heartbeat Lunges (total)

Tuesday, March 31st, 2020 at 2:00 am / WOD