07/15/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow rocks

10 arch rocks

10 hollow arch swings

then accumulate

2:00 L hang

Skill

20 mins to complete:

Facing the wall:

10 HS shoulder shrugs

10 HS shoulder taps

10 HS hip taps

then

3RM max height box jump

Metcon

2K row: partners switch every 250m, partner that isn’t working holds plank

Ball toss: switch every 5 reps

Sit-ups: pass ball every rep

Carry: one partner carries at a time, switch as needed

Metcon (Time)

With a partner:

2K row

100 over shouder ball toss

100 abmat sit-up ball pass

800m farmers carry

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

Wednesday, July 15th, 2015 at 2:00 am / WOD