02/08/2017

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Gymnastics

20 mins to complete 3-4 rounds

A1) 3 point thoracic spine rotation (5/side)

A2) 10 GHD sit-ups or 10 weighted sit-ups

A3) Rotational medball throws (10/side)

A4) :30 seal walk with sliders

Rest as needed

Metcon

Metcon (Time)

100 double unders

25 barbell windshield wipers

400m run

25 toes to bar

rest 2:00 then 1/2 of above

50 double unders

15 barbell windshield wipers

200m run

15 toes to bar

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Wednesday, February 8th, 2017 at 3:00 am / WOD