02/20/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

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Group warm-up starts 5 mins after the hour!

Gymnastics

Toes to bar practice 5-10 mins! Strict and kipping!

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25 Ball slide to press (press optional)

Accumulate 3:00 hollow hand walk with feet on rower seat

60 alternating hollow single arm slide outs with sliders

100 plank ball hops

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner relay style:

5 bar facing burpees

6 toes to bar

10 alt DB snatch 40/20

10 alt ball pass sit ups

1 round = 31 reps

Cooldown

200m walk

200m jog

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Group cooldown 3-5 mins

Wednesday, February 20th, 2019 at 3:00 am / WOD