5/13/20

Salt Lake City CrossFit – WOD

 

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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

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

3x

8 air squats

8 lunges

4 jump lunge

2 lunge stretch

6 iron crosses

Equipment:

1. DB, KB, BB, Suitcase, for SLRDL, good mornings, glute bridges, suitcase carry, step ups.

2. Box, chair, step, couch for step ups.

Weightlifting

Butt Stuff (5×19)

3 Rounds

5 of the complex R leg: SL RDL, Reverse lunge, Cursty Squat)

5 of the complex L leg

7 Good Mornings

7 SL Glute Bridge (each)
1 SLRDL, 1 reverse lunge, 1 curtsy squat = 1 of the complex.

Metcon

Metcon (Time)

“Dead Weight”

5 Rounds

50ft Suitcase Carry (each arm, or :45s suitcase hold each arm)

20 Weighted Step Ups

15 Box Jumps
DB/KB weight: 50/35 for carries and step ups.

Box: 24/20

Wednesday, May 13th, 2020 at 2:00 am / WOD