10/10/2018

Salt Lake City CrossFit – WOD

Happy Birthday to our fearless leader, Justin Dickson!!

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Warm-up

500m row

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins strict and kipping toes to bar practice!

+

3 rounds or 20 mins:

7 barbell roll outs

:20 GHD hollow hold

20 side plank rotations/side

:30 elbows to hands plank march

Metcon

Metcon (Time)

With a partner alternate after each set is complete:

10-9-8-7-6-5-4-3-2-1

Toes to bar

calorie assault bike

*partner not working holds DBs or KBs in both hands (choose weight)

Ex. Partner 1 works:

10 TTB

10 cal AB

while partner 2 holds KB/DB

then switch

Partner 1 holds KB/DB

Partner 2 works:

10 TTB

10 cal AB

Switch

then onto 9s

Cooldown

200m jog

200m walk

+

Group stretch 3-5 mins

Wednesday, October 10th, 2018 at 2:00 am / WOD