5/20/20

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

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

30 mtn climbers

30 jumping jacks

10 butt kicks

10 high knees

10 iron crosses

10 high kicks

4 lunge stretch

Equipment:

1. BB, DB, KB for kang squats, deadlifts, swings

2. Box, step, couch, chair for box jumps or step ups

3. Bar or rings for K2E or mat for Vups.

Weightlifting

Butt Stuff EMOM (6×18)

12min EMOM:

odd: 8 Kang Squats

even: 10 side plank leg lifts (each side)

Metcon

Metcon (Time)

“Lil Miagi”

50 Deadlifts

50 Swings

50 Hang Power C+J

50 Box Jumps

50 K2E or Vups
BB- 115/75, rx+ 135/95

DB- 50/35

KB- 53/35

Wednesday, May 20th, 2020 at 2:00 am / WOD