10/03/2018

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

50 cal machine

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins handstand practice!

+

15 mins or 3 rounds:

A1) :30 barbell shoulder stretch

A2) 10 parallette shoot throughs (hollow to FULL extension!)

A3) 20 dynamic hollow plate hops

A4) 1 wall walk + 10 shoulder shrugs + 10 shoulder taps

A5) 10 GHD sit-ups

Metcon

Metcon (Time)

With a partner:

100 toes to bar

300 double unders

100 med ball sit-ups

100 cals machine

100 DB snatch

time cap 25

*break up reps as needed, once you start one movement you have to complete all reps before moving onto next movement. You do not have to do the movements in order

Cooldown

3-5 mins machine

+

5 min group cool down!

Wednesday, October 3rd, 2018 at 2:00 am / WOD