10/11/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Gymnastics

20-25 mins or 3-4 rounds

A1) 5 of the core complex: 5 hollow rocks + 5 tuck crunches + 5 V-ups

A2) 5 wall walks + 10 shoulder taps (hip taps if those are easy)

A3) 2 minutes chin up + pull-over practice

A4) Max distance handstand walk

rest as needed

Metcon

Score is time -9:00 from rest. Try to keep repeat times within 2-3 seconds

Metcon (Time)

800m run

rest 1:00

800m run

rest 3:00

30 calorie ski

rest 1:00

30 calorie ski

rest 3:00

50 calorie assault bike

rest 1:00

50 calorie assault bike

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

Wednesday, October 11th, 2017 at 2:00 am / WOD