10/04/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

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)

teams of 2:

STATION 1: AMRAP 7

25 calorie ski (one working at a time)

10 burpees (both at the same time)

rest 1:00 and switch stations

STATION 2: AMRAP 7

100m run (both at the same time)

20 ball pass sit-ups

rest 1:00 and switch stations

STATION 3: AMRAP 7

25 calorie row (one working at a time)

15 kettle bell swings (both at the same time)

53/35
Score is combined reps from all 3 stations.

1 round of station 1 is 35 reps

1 round of station 2 is 30 reps

1 round of station 3 is 40 reps

the 100m run is being counted as 10 reps

Cooldown

3-5 mins assault bike

90 seconds banded hip distraction

90 seconds banded shoulder distraction

90 seconds butterfly stretch

90 seconds pancake stretch

Wednesday, October 4th, 2017 at 2:00 am / WOD