06/13/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

200m run

20 cal assault bike

+

group warm-up starts 5 mins after the hour!

Gymnastics

3 rounds or 15 mins

A1) feet in low rings pull to pike 5 slow and controlled reps

A2) Wallball/Barbell thoracic spine opener accumulate :30

A3) strict knees to elbow on rope 6-8 reps

A4) Chaos leg lowers 10 reps

Metcon

Metcon (Time)

Break up however you want!

1 mile run

100 sit-ups

100 KBS 53/35

15 turkish get ups right

15 turkish get ups left

Time cap 25:00

Cooldown

3 mins machine

+

3-5 mins group stretch

Wednesday, June 13th, 2018 at 2:00 am / WOD