08/07/2019

Salt Lake City CrossFit – WOD

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Warm-up

15 cal ski

15 cal row

+

Group warm-up starts 5 mins after the hour!

Metcon

Gymnastics

5-10 mins pistol squat practice

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15 mins or 3 rounds:

A1) L- sit flutter kicks 20 reps

A2) RX+ wall walks 3 reps

A3) Dragon flag 5 reps as slow and controlled as possible

Metcon (Time)

65/50 cal row

rest 90 seconds

65/50 cal assault bike

rest 3

X2

Cooldown

3-5 mins machine at an easy pace

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Group cool down!

Wednesday, August 7th, 2019 at 2:00 am / WOD