07/03/2019

Salt Lake City CrossFit – WOD

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Warm-up

50 double unders

50 single unders

+

Group warm-up starts 5 mins after the hour!

Gymnastics

5-10 mins pull-up or chest to bar practice!

+

50 hollow rocks

25 ab-pikes on rower

15-25 GHD sit-ups (scale as needed)

Metcon

Time cap for both = 20 mins

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

Rest 2:00 after “Annie”

21-15-9

DB snatch 40/20

barbell sit-ups

Cooldown

500m row or 400m jog at an easy pace

+

Stretch and roll out!

Wednesday, July 3rd, 2019 at 2:00 am / WOD