5/6/20

Salt Lake City CrossFit – WOD

 

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SWEAT IN SOLITUDE

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:

2min run then,

2x

10 lunges

2 lunge stretch

10 squats

2 squat stretch

10 iron crosses

Equipment:

1. DB, KB, BB, backpack for strength movements and metcon.

2. Timer or watch for runs.

Weightlifting

Butt Stuffs (5×32)

10min EMOM, alternating:

odd: 16 Good Mornings

even: 16 weighted glute bridges

Metcon

Metcon (Time)

“Butt Sandwich”

4min Run/Cardio

50 OH Lunges R arm

50 KB/DB Swings

50 KB/DB Lat Pulldowns

50 KB/DB Swings

50 OH Lunges L arm

4min Run/Cardio

20min cap

Wednesday, May 6th, 2020 at 2:00 am / WOD