4/3/2020

Salt Lake City CrossFit – WOD

View Public Whiteboard

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:

2 rounds

5 inch worms

15s downward dog stretch

10 lunges (alt.)

2 spiderman stretch (each)

2 squat stretch with reach to ceiling

Equipment:

1. Odd object for bent over rows. Can be water jug, heavy back pack, suitcase, vacuum, dumbbell, kettlebell, barbell, box filled with books, etc. Get creative!

2. Broomstick, shovel, pipe, something light for pressing.

3. Wall for wallsits.

Metcon

Metcon (Time)

“COVID CLUSTER F”

3x

50 Air squats

36 Odd object rows (total)

18 pushups

-rest 5 min-

3x

30 Broomstick Bradford Press

45s Wall Sit

-rest 5 min-

50 burpees

Shoot to be finished in 25min or less.
Odd object rows can be single arm or two arms, depending on your object. Either way, 36 reps total.

Bradford press begins with broomstick in front rack position, press overhead, lower to behind the neck, press to overhead, then return to front rack. That would be one rep.

Wall sit should have hips in line with the knees or lower. No hands on the legs at any time!

Friday, April 3rd, 2020 at 2:00 am / WOD