04/12/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 monster walks each way (use band)

5 inch worms

20 wall deadbugs

20 ft bear crawl forward/backward

:30 superman hold

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 (Time)

400m farmers carry

25 calorie assault bike or ski

20 barbell windshield wipers

1:00 plank hold

25 calorie assault bike or ski

20 barbell windshield wipers

1:00 hollow hold

200m farmers carry

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

Wednesday, April 12th, 2017 at 2:00 am / WOD