09/05/2018

Salt Lake City CrossFit – WOD

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Warm-up

250m row

25 cal ski or bike

+

Group warm-up starts 5 mins after the hour!

Gymnastics

15-20 mins:

50 landmine sit-ups

30 strict toes to bar or knees to elbows

20 of the complex:

5 hollow rocks

6 jack knives

5 V-ups or crunches

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

Rest 1:00 after ANNIE

3 rounds:

15 toes to bar

200m run

Cooldown

400m run/walk/jog

+

Group cool down 3-5 mins

Wednesday, September 5th, 2018 at 2:00 am / WOD