05/16/2018

Salt Lake City CrossFit – WOD

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Warm-up

250m row

10 target burpees to 6″

250m row

+

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins or 4 rounds:

20 banded hollow rocks

5 dynamic hollow wall walks

:30 arch hollow drill on roller

7 core complex:

5s Hollow Hold

5 Tuck Crunches

5 V-Ups

6 Jackknives

5s Hollow Hold

Metcon

Metcon (Time)

7 rounds:

8 burpee box jumps 30/24

200m run

rest 1:00

Cooldown

400m walk/jog

+

3-5 mins group stretch

Wednesday, May 16th, 2018 at 2:00 am / WOD