5/7/20

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

10am – ROMWOD Facebook Live, SLC Members page

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, SLC Members page

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

2x

20 mountain climbers

20 jumping jacks

10 plank taps

10s downward dog

5 Feet together squats

1 wall walk

Equipment:

1. Wall space or box for HS/pike shoulder taps and wall walks

2. Bench, box, plate for pistol modifications

3. DB, KB, BB, backpack for metcon movements.

Metcon

Metcon (No Measure)

“Nasty Complex”

21-15-19, for quality

Shoulder Taps (total)

Pistols, alternating (total)

Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hot Off the Press!”

12min AMRAP:

20 Push Press

20 Rows

20 Floor Press

20 V-Ups

*every 2 min, starting at 0, perform 2 wall walks*

Thursday, May 7th, 2020 at 2:00 am / WOD