03/20/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal bike

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins rowing practice

+

3 rounds:

10-15 GHD sit-ups

8 dragon flags

20 russian twists

20 KB deadbugs

Metcon

Metcon (Calories)

4 rounds:

2:00 row

1:00 rest

**score cals

Metcon (AMRAP – Reps)

Rest 1:00 after rowing

+

4 rounds:

1:00 KBS 53/35

1:00 rest

**score total KBS

Cooldown

30 cal ski

+

Group cool down 3-5 mins

Wednesday, March 20th, 2019 at 2:00 am / WOD