11/08/2017

Salt Lake City CrossFit – WOD

Warm-up

Group “rowling” starts 5 mins after the hour!

Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m.

Switch and rest as needed. Each athlete must try 5 times. Complete 5 burpees and 5 inch worms + *penalty air squats in between attempts

Gymnastics

3 rounds or 15 mins

A1) 10 hollow arch swings on rings

A2) 5 hips to rings pulls (with that beautiful hollow arch swing still!)

A3) 10 russian dips

A4) accumulate :20 ring support hold :20 bottom of dip hold

10 mins ring muscle-up practice

Metcon

Assault bike starts at 0:00

Annie starts at 5:00

Metcon (Time)

At 0:00

60/50 calorie Assault bike for time
Annie starts at 5:00

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cooldown

30 calorie machine

+

3-5 mins stretching and rolling

Wednesday, November 8th, 2017 at 3:00 am / WOD