Salt Lake City CrossFit – WOD
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