09/04/2019

Salt Lake City CrossFit – WOD

 

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Warm-up

12 cals rower, ski, and assault bike!

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Group warm-up starts on the hour!

Gymnastics

5-10 mins of handstand walk practice!

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3-4 rounds:

A1) :30 barbell shoulder stretch

A2) 10 parallette shoot throughs (hollow to FULL extension!)

A3) 20 dynamic hollow plate hops

rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner relay style:

AMRAP 20

35 double unders

15 kettlebell swings 53/35

15′ HS walk or 2 wall walks

One round = 55 reps

Cooldown

3-5 mins machine

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Group cool down and stretch 3-5 mins

Wednesday, September 4th, 2019 at 2:00 am / WOD