01/05/2019

Salt Lake City CrossFit – WOD

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Warm-up

Warm-up (No Measure)

30 calorie bike

2:00 double under practice

Group warm-up starts 10 minutes after the hour!

Metcon

Metcon (AMRAP – Reps)

One full Tabata round, alternating:

Wall balls

Knees to elbows

rest 1 minute
Perform wall balls for 20 seconds, rest for 10 seconds. Knees to elbows for 20, rest for 10. Repeat 3 more times for a total of 1 round (4:00).

Metcon (AMRAP – Reps)

4 minute AMRAP

10 wall balls

10 knees to elbows

rest 2 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP

10 Burpees

10 meter Bear crawl

10 Deadbug crunches

10 meter Broad jump

Saturday, January 5th, 2019 at 3:00 am / WOD