01/03/2018

Salt Lake City CrossFit – WOD

Warm-up

400m run

10 inch worms with 2 push ups

30 jumping jacks

7 turkish get ups each side (light-moderate)

30 jumping lunges

Gymnastics

We will revisit these testers in March! Rest as needed (at least 3-4 mins between)

50 pull-ups for time (Time)

50 push-ups for time (Time)

Max abmat sit-up in 5:00 (AMRAP – Reps)

Metcon

Complete whichever machine you did not do last week. If you weren’t here last week to complete the testers you will have the chance next Wednesday to make up last weeks.

10 minute row for calories (Calories)

Max calories in 10 mins on the rower

10 minute assault bike for calories (Calories)

Max calories in 10 mins on the assault bike

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch leg

Wednesday, January 3rd, 2018 at 3:00 am / WOD