11/07/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m jog

200m farmers carry

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Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins rowing technique practice

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3 rounds:

A1) :30 barbell shoulder stretch

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

A3) 20 dynamic hollow plate hops

A4) 10 shoulder shrugs + 10 shoulder taps

rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

:30 hollow hold

25 abmat sit-ups

500m row

* hollow hold is 1 rep for every :10 = 3 reps a round

* row is 1 rep for every 100m = 5 reps per round

*ONE round = 33 reps

Cooldown

3-5 mins machine

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Group cool down 3-5 mins

Wednesday, November 7th, 2018 at 3:00 am / WOD