07/22/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Skill

15-20 to complete:

5 KB windmills each arm

5 TGU each arm

In HS against/facing wall:

10 shoulder shrugs

10 shoulder taps

10 hip taps

Press to handstand skill work

10-15 barbell windshield wipers

(play w/weight & find comfortable weight for WOD)

Metcon

Metcon (Time)

400m run

30 sit-ups

20 BB windshield wipers

10 TTB

1000m row

10 TTB

20 BB windsheild wipers

30 sit-ups

400m run

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

Wednesday, July 22nd, 2015 at 2:00 am / WOD