01/30/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal ski

+

Group warm-up starts 5 mins after the hour!

Gymnastics

10 mins bar muscle up practice!

+

3 rounds:

10 barbell roll outs with a 2-3 sec pause at end hollow range

3 of the complex: 6 jack knives + 6 V-ups+ 10 hollow rocks+ :10 hollow hold

1 wall walk + 10 shoulder shrugs + 10 shoulder taps

Rest as needed

Metcon

Cooldown

3-5 mins machine

+

Group cool down

Metcon (Time)

With a partner:

Relay style 5 rounds EACH

15/10 cal machine

10 alt DB snatch 40/20

6 over the erg burpees

Time cap 20

Wednesday, January 30th, 2019 at 3:00 am / WOD