04/11/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

50 double unders

20 burpees

Group warm-up starts 5 minutes after the hour

Warm-up

500m row

Group warm-up starts 5 mins after the hour

Gymnastics

Gymnastics

Complete testing from the last 2 weeks if you got behind on any of the testing!

OR

3-4 rounds or 20 mins

A1) feet in low rings pull to pike 5 slow and controlled reps

A2) Wallball/Barbell thoracic spine opener accumulate :30

A3) strict knees to elbow on rope 6-8 reps

A4) Chaos leg lowers 10 reps

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 DB hang clean and jerk

each arm

12 alt DB snatch

15 sit-ups

50 double unders

Cooldown

3 mins ski or row

3-5 mins group stretch

Wednesday, April 11th, 2018 at 2:00 am / WOD