03/14/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m 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) L hang flutter kicks :20

A2) hollow arch roll arcoss floor (20′)

A3) accumuate 10ft-20ft HS walk (with a spot if needed) for perfection

A4) accumulate :40 plank on low rings

rest as needed

Metcon

Metcon (Time)

3 rounds:

200m run

25′ walking lunge with DBs

10 alternating pistols

10-15 HSPU (depending on skill level)

rest 3:00

Cooldown

3:00 machine easy pace

90 seconds KB arm bar /arm

15 KB windmills/arm

30 perfect hollow rocks

Wednesday, March 14th, 2018 at 2:00 am / WOD