Salt Lake City CrossFit – WOD
SWEAT IN SOLITUDE
ZOOM WITH US
Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!
6:30pm – https://us04web.zoom.us/j/548776273
Warm Up & Equipment
Warm-up (No Measure)
PLEASE PREP EQUIPMENT PRIOR TO CLASS!
20 jumping jacks
10 jump squats
3 inch worms with pushup
10 hollow rocks
1. Dumbbell, kettlebell, barbell, suitcase, backpack for floor press.
2. Box, step, or side of couch/bed/chair for box jumps or step ups.
3. Jump rope
4. Room for sit ups and v ups.
Tempo Floor Press (5×5)
220.127.116.11. Floor Press
3s down, 0s pause at bottom, 3s up, 3s pause at top
Metcon (AMRAP – Rounds and Reps)
10 plank march
Metcon (AMRAP – Reps)
Tabata Devils Press
Double Unders/Jump Rope/Mtn Climbers
Tabtata Box Jumps or Step ups
Tabata Sit Ups
Score total reps of everything combined
Devils press can be done with two dumbbells like normal, or 1 db/kb and a single arm snatch, a suitcase or a backpack.
Box Jumps can be step ups or weighted step ups.