5/9/20

Salt Lake City CrossFit – WOD

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ZOOM WITH US

9am – https://us04web.zoom.us/j/688653427

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

20 mountain climbers

20 jump jacks

20 high kneees

20 butt kicks

10 squats

2 squat stretch

10 push ups

2 inch worms

Equipment:

1. Box, step, chair, stool, couch, or object to jump over for box jumps or jump overs.

2. KB, DB, BB, backpack, suitcase for goblet squats.

Metcon

Metcon (No Measure)

CORE WORK:

4 rounds

20s star plank, each side

20s hollow hold

20s arch hold

20s weighted plank

rest 1 min

Metcon

Metcon (Time)

“GAS PEDAL”

4 Rounds

20 Burpee Box Jumps (24/20)

20 Goblet Squats (53/35)

rest 2 min then

50 Situps (as fast as possible)
Goblet squat options- 50/35 dumbbell, 75/55 barbell, 53/35 kettlebell, heavy backpack, medball squats.

Saturday, May 9th, 2020 at 2:00 am / WOD