Salt Lake City CrossFit – WOD
Happy Birthday to our fearless leader, Justin Dickson!!
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