08/02/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

20 power skips across floor

10 broad jumps across floor

20 alternating ski jumps/lateral hops

10 frog hops across floor

10 single leg hops right/left

+

with a partner: 400m total (200m each) resistance band run with band around waist (switch at end of 400m)

Gymnastics

3 Rounds of:

:15 L-Sit Hold

:30 hollow hold

10 GHD sit-ups

10 GHD back ext

+

15-20 mins

Weakness Wednesday! Work on skills that need improvement!

Metcon

Metcon (Time)

EMOM X10

minute 1: 1 wall walk into :20 wall facing handstand hold

minute 2: 8 toes to bar

then

AMRAP 10

10 KBS 53/35

200m run

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch leg

Wednesday, August 2nd, 2017 at 2:00 am / WOD