12/26/2018

Salt Lake City CrossFit – WOD

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Warm-up

20 cal ski

20 cal row

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins handstand walk practice

+

100 hollow rocks

3:00 L-sit

20 barbell roll outs

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner relay style:

12/10 calorie assault bike

10 alt DB snatch 40/20

15 DB hop overs (lateral)

Cooldown

200m walk

2 min assault bike

+

Group cooldown 3-5 mins

Wednesday, December 26th, 2018 at 3:00 am / WOD