12/06/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

1:00 true form run

10 PVC pass thrus

10 push-ups

1 wall walk + 10 shoulder shrugs

Gymnastics

15 mins to complete 3-4 rounds:

12 landmine sit-ups each side

8-10 tempo Toes to bar @3131

20 superman rocks

20 side star plank rotations right

20 side star plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (Time)

5 rounds:

200m run

15 burpee box overs

1:00 rest

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch leg

Wednesday, December 6th, 2017 at 3:00 am / WOD