Salt Lake City CrossFit – WOD
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
10-15 GHD sit-ups
:30 hollow hold
30 hollow flutter kicks
15 arch rocks
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!