08/08/2018

Salt Lake City CrossFit – WOD

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Warm-up

500m row

+

group warm-up starts 5 mins after the hour!

Gymnastics

15-20 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 (AMRAP – Reps)

EMOM X21

M1: 15 weighted sit-ups

M2: :45 sec double unders

M3: 10 TTB

** score is combined DUs for all sets

Cooldown

3 mins machine

+

3-5 mins group stretch

Wednesday, August 8th, 2018 at 2:00 am / WOD