05/29/2019

Salt Lake City CrossFit – WOD

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Warm-up

30 cal machine

200m jog

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins rowing technique

+

3 rounds:

10 barbell sit-ups

10 parallette shoot throughs (hollow to FULL extension!)

20 dynamic hollow plate hops

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

300/250m row

20 weighted plate or DB sit-ups

15 box jumps 24/20

5 wall walks

row = 5 reps

One round= 45 reps

Cooldown

200m jog

2-3 mins bike

+

Stretch and roll 3-5 mins

Wednesday, May 29th, 2019 at 2:00 am / WOD