06/12/2019

Salt Lake City CrossFit – WOD

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Warm-up

200m farmers carry

50 single unders

50 double unders

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins pistol squat practice

+

25 GHD sit-ups

rest 1:00

50 russian twists

rest 1:00

20 dragon flags

rest 1:00

25 ab pikes on the rower

Metcon

Metcon (Time)

With a partner:

60 cal row

100 kettlebell swings

100 box jumps 24/20

100 double unders each

60 cal row

Split all reps as needed (one person works at a time)

Time cap 20

Cooldown

3-5 mins machine

+

Group cool down/stretch

Wednesday, June 12th, 2019 at 2:00 am / WOD