Salt Lake City CrossFit – WOD

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30 calorie machine or 400m run


Group warm-up starts 5 mins after the hour!


5-10 mins strict and kipping toes to bar practice


3 rounds:

10-15 GHD sit-ups

:30 hollow hold

30 hollow flutter kicks

15 arch rocks


Metcon (Time)

6X200m SPRINT!

rest 2-3 mins (or to full recovery between)

The goal is to be able to SPRINT but still keep your times within 3-5 seconds of each other

*Score your fastest 200m sprint


3-5 mins machine at an easy pace


Group stretch and cool down!

Wednesday, June 5th, 2019 at 2:00 am / WOD