04/17/2019

Salt Lake City CrossFit – WOD

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Warm-up

100 double unders (every time you trip/stop complete 1 burpee)

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Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins bar muscle up practice

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3 rounds:

1:00 weighted plank

10-15 GHD sit-ups

35 hollow rocks

Metcon

Metcon (Time)

With a partner:

5 rounds each / relay style

300/250m row

14 lateral hops over the rower

12 alt DB snatch 40/20

Time cap 20

Cooldown

30 cal machine at an easy pace

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Group cool down/ stretch

Wednesday, April 17th, 2019 at 2:00 am / WOD