03/23/2016

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

20 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

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

Gymnastics

20 mins

A1) Box handstand hamstring stretch :45

A2) Straight body levers 5X:08:10 down

A3) T-In/T-Out: 2 second count in each position, 10 Second HS Hold X2

A4)1:00 hollow hold on back, 1:00 arch hold on stomach

X3 rest as needed

Metcon

Metcon (Time)

With a partner:

2000m row (switch every 500m, non working partner holds plank)

60 TTB (alt every 5)

50 russian twist + sit up w/ball pass (touch left, touch right, touch behind head = 1 rep)

40 alternating DB snatch each (working at the same time)

1000m row (switch every 250, non working partner holds plank)

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Wednesday, March 23rd, 2016 at 2:00 am / WOD