02/03/2016

Salt Lake City CrossFit – WOD

Warm-up

50 double unders

50 single unders

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins to complete:

A1) 30′ Arch/Hollow Roll Across Floor

rest :30

A2) 10 arch/hollow swings

rest :30

A3):45 Hollow Hold, :45 Arch Hold

rest :30

A4) ME handstand hold facing wall for perfection

rest 2:00

X3

Metcon

Metcon (Time)

3 rounds:

250m row or 200m run

20 toes to bar

20 unbroken KBS (choose appropriate weight)

1:00 plank

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Wednesday, February 3rd, 2016 at 3:00 am / WOD