02/14/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

3 rounds:

10 calorie ski

20 hollow rocks

1:00 plank

20 arch rocks

10 PVC pass-thrus

Gymnastics

20 mins to complete 3-4 rounds:

12 landmine sit-ups each side

12 pike ups with sliders

20 superman rocks

20 side star plank rotations right

20 side star plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 23

Start with a 400m run with your kettlebells then in remaining time relay style:

30 double unders

8 toes to bar

15 KBS 53/35

Cooldown

3 mins ski or row

3-5 mins group stretch

Wednesday, February 14th, 2018 at 3:00 am / WOD