4/2/2020

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

10 burpees

20 high knees

20 butt kicks

10s calf stretch against wall (each side)

Equipment:

1. Load up the biggest suitcase you got with the heaviest things you can fit in there!

2. Mat or carpet for the core work section.

3. Watch or timer so you know your time during the runs.

Weightlifting

Suitcase Carry (5×1 each arm (rest 1 min between sets))

Carry 30-50ft (R arm)

Perform 10 side bends

Carry 30-50ft (L arm)

Perform 10 side bends
Find the biggest and baddest suitcase you have and stuff it with the heaviest items you can!

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jetsetter”

0-5min:

RUN! (2:30 out, 2:30 in)

5-10min:

AMRAP

10 hollow rocks

10s hollow hold

10 v-ups

10 superman hold

10 superman (arch) rocks

10-15min:

RUN! (2:30min out, 2:30 in)
Can row, bike, or jump rope instead of run as another option

Thursday, April 2nd, 2020 at 2:00 am / WOD