01/10/2018

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Gymnastics

If you missed one of the last 2 Wednesday’s we did the testers, use today to make them up.

12/27

-50 chest to bar for time

-50 TTB for time

-50 HSPU for time

1/3

-50 pull-ups

-50 push-ups

-Max abmat sit-ups in 5:00

Gymnastics

IF you’re caught up:

Break up as you need:

60 with a slider: hollow tuck ins

30 straight body levers (slow and controlled)

20 strict toes to bar or knees to elbow

3:00 L sit hold

Metcon

If you missed the 12/27 and 1/3 10 min calorie row or assault bike tester do that today.

Metcon

Metcon (5 Rounds for time)

5X500m row

rest 2-3 mins to full recovery

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Wednesday, January 10th, 2018 at 3:00 am / WOD