07/08/2015

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Skill

20 mins to complete:

against the wall:

10 shoulder shrugs

10 shoulder taps

10 hip taps

3X max distance HS walk

5 cartwheels right

5 cartwheels left

5 handstand forward rolls

5 ring muscle ups or progressions

5 bar muscle ups or progressions

Metcon

Metcon (Time)

100 double unders

250m row

30 KBS 53/35

500m row

20 KBS

750m row

10 KBS

100 double unders

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row

Wednesday, July 8th, 2015 at 2:00 am / WOD