11/29/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

30 single unders

5 burpees

5 wall squats

:30 plank

10 perfect hollow arch swings

Gymnastics

3 rounds or 15 mins

A1) feet in low rings pull to pike 5 slow and controlled reps

A2) Wallball/Barbell thoracic spine opener accumulate :30

A3) strict knees to elbow on rope 6-8 reps

A4) Chaos leg lowers 10 reps

Rest as needed

+ 15 mins skill work for weakness Wednesday!

Metcon

Metcon (AMRAP – Reps)

1:00 max effort dumbbell snatch

1:00 max effort double unders

1:00 max calorie machine

rest 1:00

X3

Transitions ARE included in the 1:00 so make them speedy!
Score is combined reps for ALL 3 rounds

Cooldown

30 calorie machine at recovery pace

+

3-5 mins group stretch

Wednesday, November 29th, 2017 at 3:00 am / WOD