12/05/2018

Salt Lake City CrossFit – WOD

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Warm-up

200m assault or trueform run

20 cal assault bike

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Group warm-up starts 5 mins after the hour!

Gymnastics

Gymnastics

5 mins pistol practice!

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3 rounds:

30 hollow hold scissor kicks

30 kettlebell deadbugs

5 GHD sit-ups + :20 GHD hollow hold

Metcon

Metcon (AMRAP – Reps)

6 mins max cal row

3 mins max toes to bar

5 mins burpees (to a 6″ target)

6 mins max cal assault bike
Score is combined reps for all movements and cals on machines

Cooldown

3-5 mins machine

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Group stretch!

Wednesday, December 5th, 2018 at 3:00 am / WOD