Salt Lake City CrossFit – WOD
ZOOM WITH US
Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!
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!
2min jump rope/DU practice
10s downward dog
10 plank taps
2 lunge stretch
1. Jump rope
2. DB, KB, BB fo bench press, push press, sdlhp.
3. Wall for wall walks
4. Possible box for pike pushups (scale for HSPU)
Tempo Bench/Wall walk Pushup (5×6)
A1) 6 Tempo Bench Press (3s down, explode up)
A2)2 wall walks, 10 pushups
rest 90s seconds between
Metcon (AMRAP – Reps)
(1min at each station, amrap in the minute)
1: Burpee over object
3: Push Press
4: Double Unders
Recommended weights: 95/65 barbell or 50/35 db.
Score is total reps
SDLHP- can use db, kb, or bb
Push Press- can use db, kb, or bb
HSPU- scale with a frame pushups or pike push ups.