02/07/2018

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 calorie ski

10 single arm landmine press

10 hollow arch swings

2 wall walks

Gymnastics

3-4 rounds or 20 mins

A1) feet in low rings pull to pike 5 slow and controlled reps

A2) Wallball/Barbell thoracic spine opener accumulate :30

A3) strict knees to elbow on rope 6-8 reps

A4) Chaos leg lowers 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

20/15 cal assault bike

20 abmat sit-ups

5 wall walks

20/15 cal row

25 hollow rocks

10 man makers (choose weight)

Cooldown

3 mins ski or row

3-5 mins group stretch

Wednesday, February 7th, 2018 at 3:00 am / WOD