6:30 OPEN GYM 7:30 CROSSFIT tumblr_mi4rmkrY5g1rxmyyio1_1280
WARM UP

1000m row
Squat Prep

STRENGTH/SKILL

Back Squat

5X10 @ 50% of 1RM
focus on speed

PARTNER WOD

In teams of 2

1 mile run as a team

AMRAP= TIME IT TOOK YOU TO RUN MILE
Partner 1 does 30 walking lunges while partner 2 holds plank position then switch

1 mile run as a team

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

One response »

  1. Joni says:

    In CrossFit we get to train at constantly varied high intensity movements so that we are prepared to take on any physical task, the unknown if you will. Today the unknown was the med ball carry on the run. Thanks so much for not killing the messenger. When a box owner calls you and asks you to do something and you are covering her class…you damn well better do it. AND my intent was to NOT WOD today, but Kris D had to peer pressure me into it..and I appreciate it so much.. it was great once it was over 30:33 lets hear it for the old broads..an thanks Kris for staying pace with me when I know you would have crushed that short run!

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