Salt Lake City CrossFit – WOD

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500m row

200m jog


Group warm-up starts 5 mins after the hour!


5-10 mins ring muscle up practice!


Ring support hold (:15-:30 or as long as possible with perfect form)

15-20 Straddle pulses

:15-30 Static pike hold

:15-30 seated pike stretch


Metcon (Time)

5 rounds with a partner

(one person works at a time until the ball pass sit-ups)

8 burpee box jumps 24/20

10 toes to bar

35 double unders

15 ball pass sit-ups

* One person starts their round with the sit-ups and one person ends their round with the sit-ups. One round is all 4 movements completed.


3-5 mins machine easy pace


Group cool down and stretch!

Wednesday, June 26th, 2019 at 2:00 am / WOD