08/21/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

200m run

250m row

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Group warm-up starts on the hour!

Gymnastics

5-10 mins toes to bar skill work!

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3 rounds:

:30 weighted hanging knee raises

rest :30

:30 abmat sit-ups

rest :30

:30 windshield wipers

rest:30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

500m row

15 toes to bar

200m farmers carry

5 reps for 500m row

2 reps for farmers carry

one round= 22 reps

Cooldown

3-5 mins machine at an easy pace

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Stretch and roll

Wednesday, August 21st, 2019 at 2:00 am / WOD