5/05/20

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

5pm Broomstick Barbell – https://us04web.zoom.us/j/797603891

6pm – ROMWOD Facebook Live in SLC Members page

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

2x

1:00min Jump rope/DU practice

1 wall walk

2 inch worm

10s downward dog

2 lunge stretch

6 pass throughs

Equipment:

1. DB, KB, BB, backpack for z press and metcon movements.

2. Jumprope

Weightlifting

Z Press and Push Up Challenge (5×8)

A. 5×8 Z press with DB, KB, BB, backpack

then

B. Texas Push UP Challenge! (5 min cap)
Z Press – seated press on the floor with legs extended in front of you.

Texas Push up Challenge – 10-1 ladder of pushups, standing up between each set. (perform 10 pushups, stand up, perform 9, stand up, perform 8, stand up, etc)

Metcon

Metcon (Time)

“Grisabella”

75 Double Unders

30 Hang DB CJ R

30 Hang DB CJ L

75 Double Unders

30 Hang DB Snatch R

30 Hang DB Snatch L

75 Double Unders

Tuesday, May 5th, 2020 at 2:00 am / WOD