5/19/20

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

6pm – ROMWOD Facebook Live in SLC Members page

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

2min cardio then

2x

1 wall walk

10 plank taps

10s downward dog

5 pushups

2 lunge stretch with reach

Equipment:

1. DB or KB for SA press and OH lunges

2. Recommended 2 DBs for row

Weightlifting

Single Arm Press/Plank March (5×5)

5 sets

A1) 5 Single Arm Tempo Press (3s down, 3s up)

A2) 10 Plank March

rest 90s

Metcon

Metcon (Time)

“Renegade”

5 Rounds

12 Burpees

14 Renegade Rows (total)

16 OH DB lunges (total)
DB: 50/35s

Tuesday, May 19th, 2020 at 2:00 am / WOD