02/24/2016

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps over PVC

10 (each leg) single leg lateral jumps over PVC

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Gymnastics

20-25 mins

A1) Inch Worm for Form Across Floor, Pausing in Hands and Feet Hollow Body Position

A2)Laying Flat on Stomach, PVC Raises 8-10

A3) Across floor Arch/Hollow Roll + V-Up Across Floor*

A4) 1:00 thoracic spine barbell stretch

X3 rest as needed

Metcon

Metcon (Time)

30 seated russian twists w/ball or KB

40 double unders

50m heavy farmers carry

60 abmat sit-ups

50m heavy farmers carry

40 double unders

30 seated russian twists w/ball or KB

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Wednesday, February 24th, 2016 at 3:00 am / WOD