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
Warm Up & Equipment
Warm-up (No Measure)
PLEASE PREP EQUIPMENT PRIOR TO CLASS!
200m Run then
10 mountain climbers
10 high knees
10 butt kicks
2 squat stretch
2 inch worm
1. Weight for FS, BB, KB, DB, backpack
2. Wall for wallsits
3. Bar, rings, or equipment for pullups or rows
4. Timer or watch for running.
Front Squat/Wall Sit (4×8)
A1) 8 Front Squats with 3s pause at bottom
A2) :45s Wall sit
no rest between A1 and A2, 90s rest between sets
*increase weight with squats if possible*
1 mile run then,
40 Air Squats
If you don’t have a way of measuring a mile, run for 9-10 min.
If doing pullups, please be aware of hand safety. Wear grips if possible and if you feel a tear coming on, scale to ring rows or db rows.