04/19/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the last platform, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Gymnastics

15 mins to complete 3-4 rounds:

12 landmine sit-ups each side

12 tempo knees to elbow @51X5

20 superman rocks

20 side plank rotations right

20 side plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (AMRAP – Rounds and Reps)

3XAMRAP 4:00

16 alt dumbbell snatch (choose weight)

8 toes to bar

rest 1:00 between AMRAPs

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Wednesday, April 19th, 2017 at 2:00 am / WOD