01/06/2018

Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 meter row

3 rounds:

10 meter walking lunge

5 inchworm pushups

10 jumping squat tucks

5 burpee pullups

30 second plank

15 second side plank each side

Metcon

Metcon (AMRAP – Reps)

One Tabata round, alternating:

Wall balls

Knees to elbows

rest 1 minute

4 minute AMRAP

10 wall balls

10 knees to elbows

rest 2 minutes

10 minute AMRAP

10 burpees

10 meter bear crawl

10 hollow crunches

10 meter broad jump

Saturday, January 6th, 2018 at 3:00 am / WOD