Salt Lake City CrossFit – WOD
Accumulate 30 cals on 3 machines
Group warm-up starts on the hour!
A: Weighted Pull-ups (Work to a max weighted pull-up! in 8 mins!)
Rest as needed
B: Bird dog row (3X8-12/arm )
Increase weight with sets, rest 1 mins between
10 minute assault bike for calories (Calories)
Max calories in 10 mins on the assault bike
100 hollow rocks
– each time you break complete 10 Russian twists
SWEAT IN SOLITUDE
Metcon (AMRAP – Reps)
10 arm circles forward
10 arm circles backward
10 single leg deadlift left
10 single leg deadlift right
rest 1:00 between rounds
Score total reps:
1:00 max-effort jumping jacks
1:00 max-effort Plank jacks
1:00 max-effort high knees
1:00 max-effort bicycle crunches
– Score each round and try to score within 5 reps each round! Post in Wodify!
– Plank Jacks: Start in a high plank on your hands. Keeping your core engaged, jump your feet in and out like you would in a jumping jack. Hands remain stationary
– High knees: Get your knees as high as possible while running in place! Don’t forget to pump your arms!
– Bicycle crunches: Start on the floor like you would a regular sit-up, engage your core and bring your right elbow to your left knee by straightening your right leg. Alternate sides with control
Stretch and roll out!