Salt Lake City CrossFit – WOD
Warm-up
200m run
20 target burpees
+
group warm-up starts 5 mins after the hour!
Gymnastics
20 mins or 3-4 rounds
A1) :30 barbell shoulder stretch
A2) 10 parallette shoot throughs (hollow to FULL extension!)
A3) 20 dynamic hollow plate hops
A4) 10 shoulder shrugs + 10 shoulder taps
rest as needed
Metcon
Metcon (Time)
400m heavy object carry
3 rounds:
5 wall walks
10 toes to bar
25 abmat sit-ups
12 DB single arm DB sotts press (6 each arm)
end with:
400m heavy object carry
Time cap 20 mins
Cooldown
500m row at an easy pace
+
3-5 mins group stretch