02/15/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Gymnastics

5 mins handstand forward roll practice on mats

15-20 mins or 3-4 rounds:

A1) seal walk with sliders across floor

A2) hollow arch roll arcoss floor

A3) accumuate 10ft HS walk (with a spot if needed)

A4) accumulate :40 plank on low rings

rest as needed

Metcon

Metcon (AMRAP – Reps)

2 rounds:

2:00 assault bike + 1:00 max effort air squats

rest 1:00

2:00 assault bike + 1:00 max effort handstand push-ups

rest 1:00

2:00 assault bike + 1:00 max effort sit-ups

rest 1:00
score is calories AND reps from both rounds

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Wednesday, February 15th, 2017 at 3:00 am / WOD