07/06/2016

Salt Lake City CrossFit – WOD

Warm-up

200m run + mobility

Group warm-up starts 5 mins after the hour!

“Burpee ball pass”

Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the ball moving fast, if you drop it complete 2 burpees. 6 times around clockwise, 6 times around counter clockwise.

Gymnastics

20 mins to complete the following:

A1) 10 hollow arch swings on rings

A2) 10 Russian dips

A3) 10 hips to ring swings

A4) 5 banded MU drill on low rings

rest as needed

X3

Metcon

Metcon (Time)

10-1 cal row

2-20 alternating dumbbell snatch

(choose weight)

10 cal row 2 DB snatch

9 cal row 4 DB snatch

8 cal row 6 DB snatch

7 cal row 8 DB snatch

6 cal row 10 DB snatch

5 cal row 12 DB snatch

4 cal row 14 DB snatch

3 cal row 16 DB snatch

2 cal row 18 DB snatch

1 cal row 20 DB snatch

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Wednesday, July 6th, 2016 at 2:00 am / WOD