03/07/2018

Salt Lake City CrossFit – WOD

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Warm-up

3 rounds:

8 burpees

30 double unders

+

group warm-up starts 5 mins after the hour!

Gymnastics

4 rounds or 20 mins :

A1) GHD hollow hold :20

A2) Hollow seal walk with sliders 30′

A3) Ring support :20-:30

A4) 3 of the complex: 8 hollow rocks + 5 V-ups + 6 jack knives + 8 hollow rocks

Metcon

Metcon (Time)

3 CONSISTENT rounds at 95% effort:

12/10 cal AB

12 wall balls

7 burpee box jumps 24/20

10-15 HSPU (based off of skill level should be an unbroken set)

rest 3

Cooldown

3-5 mins assault bike

90 seconds banded hip distraction

90 seconds banded shoulder distraction

90 seconds butterfly stretch

90 seconds pancake stretch

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