07/29/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run

Starting at garage and ending at cage down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

then:

:30 plank

10 ghd ext

10 ghd sit-ups

Skill

20 mins

Ring and bar muscle up practice. If you have them, complete 3XME

Metcon

Every minute on the minute perform one 10m shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Score is rounds completed in Death by 10m sprint.

Metcon (AMRAP – Rounds)

hollow rock tabata

rest 1:00

Death by 10m sprint

once you can’t continue the 10m sprints accumulate 2:00 L-hang

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

Wednesday, July 29th, 2015 at 2:00 am / WOD