05/13/2015

Salt Lake City CrossFit – WOD

Warm-up

50 single unders

50 double unders

5 mins mobility

Group warm-up starts 10 mins after the hour!

Skill

20 mins to complete:

5-4-3-2-1

strict TTB

1-1-1-1-1

rope climbs

in a HS against wall:

2X:30 hold

10 shoulder shrugs

10 shoulder taps

10 hip taps (only if you can do shoulder taps)

5 cartwheels each side

5 handstand forward rolls

3X max distance HS walk

Metcon

Team Event 3! (well, just the movements)

Metcon (Time)

800m run

30 wall balls 20/14

400m run

20 wall balls 20/14

200m run

10 wallballs 20/14

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

Wednesday, May 13th, 2015 at 2:00 am / WOD