08/12/2015

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Skill

15 mins:

3X10 hollow arch swings

Toes to bar practice

Accumulate 2:00 L-sit

Metcon

Choose a moderate weight for TGU

Metcon (Time)

5 consistent rounds:

15 cal row/AD

12 over the shoulder ball toss

2 TGU each arm

:60 rest between rounds

After all 5 rounds completed:

1 burpee for each second combined that rounds 2-5 are slower than round 1.

150 BURPEES FOR SANDBAGGING ROUND 1!

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, August 12th, 2015 at 2:00 am / WOD