08/09/2017

Salt Lake City CrossFit – WOD

Warm-up

50 calorie assault bike

2 rounds:

:30 side star plank each side

10 single arm bottoms up kettlebell press each arm

10 barbell landmine press each arm

10 goblet squats

50 jumping jacks

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 (AMRAP – Reps)

Three 6 minute rounds:

400m run

25/20 calorie row

ab mat sit-ups in remaining time

rest 1:00 after each round
Score is combined sit-up reps from all 3 rounds

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Wednesday, August 9th, 2017 at 2:00 am / WOD