08/01/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

30 cal machine

+

group warm-up starts 5 mins after the hour!

Gymnastics

5 mins handstand forward roll practice on mats

15-20 mins or 3-4 rounds:

A1) seal walk with sliders across floor

A2) hollow arch roll arcoss floor

A3) accumuate 10ft HS walk (with a spot if needed)

A4) accumulate :40 plank on low rings

rest as needed

Metcon

Metcon (Time)

100 double unders

100 KBS 53/35

100 double unders

100 abmat sit-ups

Cap 18 mins

Cooldown

3 mins machine

+

3-5 mins group stretch

Wednesday, August 1st, 2018 at 2:00 am / WOD