06/06/2018

Salt Lake City CrossFit – WOD

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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

Wednesday, June 6th, 2018 at 2:00 am / WOD