04/10/2019

Salt Lake City CrossFit – WOD

View Public Whiteboard

Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Gymnastics

10 mins skill of choice practice!

Choose a weakness to crush!!

+

3 rounds

A1) :10 wall facing HS + 10 shoulder shrugs + 10 shoulder taps

A2) 30 hollow rocks

A3) :30 superman hold

A4) 6 straight body levers with a 5 second decent

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

400m run or 500m row

20 TTB

30′ HS walk or 5 wall walks

20 kettlebell swings 53/35

20 abmat sit-ups

400m run / 500m row = 10 reps

HS walk/WW = 5 reps

Cooldown

30 cal ski or 30 cal bike

+

Group cool down 3-5 mins

Wednesday, April 10th, 2019 at 2:00 am / WOD