5/18/20

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:

200m Run then

2x

10 mountain climbers

10 high knees

10 butt kicks

5 squats

2 squat stretch

2 inch worm

Equipment:

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.

Weightlifting

Front Squat/Wall Sit (4×8)

4 Rounds

SUPERSET

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*

Metcon

Metcon (Time)

“Kiddy Murph”

1 mile run then,

4 Rounds

20 Pullups/Rows

30 Pushups

40 Air Squats

24min CAP.
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.

Monday, May 18th, 2020 at 2:00 am / WOD