05/09/2018

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

10 burpee broad jumps

+

Group warm-up starts 5 mins after the hour

Gymnastics

10 mins or 3 Rounds of:

:15 L-Sit Hold

:30 Supine GHD hold (face up, torso parallel to the ground)

:60 Prone GHD hold (face down, torso parallel to the ground)

then 10 mins for 10 of the complex:

5 hollow rocks

6 jack knifes

6 tuck crunches

5 hollow rocks

Metcon

Metcon (Time)

800m run

rest 1:00

400m run

rest 1:00

200m run

immediately into

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

35 double unders

15 KBS 53/35

Cooldown

500m easy row

+

3-5 mins group stretching

Wednesday, May 9th, 2018 at 2:00 am / WOD