01/09/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

25 cal row

+

group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins handstand walk and handstand hold practice!

+

3 rounds:

12 landmine sit-ups each side

12 knees to elbow

20 superman rocks

20 side star plank rotations right

20 side star plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (Time)

100 dumbbell snatch 40/20

1000m row

50 KBS 53/35

50 cal assault bike

time cap 18:00

RX+:

DB Snatch 50/35

KBS 70/53

Cooldown

25 calorie assault bike

+

Group stretch 3-5 mins

Wednesday, January 9th, 2019 at 3:00 am / WOD