07/11/2018

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

+

group warm-up starts 5 mins after the hour!

Gymnastics

20 minutes to complete:

25 Ball slide to press (press optional)

Accumulate 3:00 hollow hand walk with feet on rower seat

60 alternating hollow single arm slide outs with sliders

100 plank ball hops

Metcon

Metcon (Time)

five 100m run SPRINTS

rest to full recovery between

* record your fastest sprint

Metcon (Calories)

five :15 assault bike SPRINTS

Rest to full recovery between

*record highest cals

Cooldown

500m row at an easy pace

+

3-5 mins group stretch

Wednesday, July 11th, 2018 at 2:00 am / WOD