03/06/2019

Salt Lake City CrossFit – WOD

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Warm-up

20 cal assault bike

10 cal row

+

Group warm-up starts 5 mins after the hour!

Skill

5-10 mins of pistol squat practice! If you have these down, try some weighted pistols or a pistol with a PVC overhead!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 40

30 calorie assault bike

30 hollow rocks

20′ lateral plank walk both directions (10 reps total)

30 calorie row

50 double unders

10 barbell roll outs

Cooldown

200m jog

200m walk

+

Stretch 3-5 mins

Wednesday, March 6th, 2019 at 3:00 am / WOD