Salt Lake City CrossFit – WOD
12 cals rower, ski, and assault bike!
Group warm-up starts on the hour!
5-10 mins of handstand walk practice!
A1) :30 barbell shoulder stretch
A2) 10 parallette shoot throughs (hollow to FULL extension!)
A3) 20 dynamic hollow plate hops
rest as needed
Metcon (AMRAP – Rounds and Reps)
With a partner relay style:
35 double unders
15 kettlebell swings 53/35
15′ HS walk or 2 wall walks
One round = 55 reps
3-5 mins machine
Group cool down and stretch 3-5 mins