09/30/2015

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row/AD

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Skill

20 mins:

wall facing handstand

2X:30 holds

10 shoulder shrugs

10 shoulder taps

10 hip taps

handstand walk practice

press to handstand practice

handstand forward roll practics

Metcon

Metcon (AMRAP – Reps)

4XAMRAP 4:00

20 DU

7 TTB

20m HS walk (or 2 wall walks)

10 ball slams

rest 2:00 between AMRAPS

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

Wednesday, September 30th, 2015 at 2:00 am / WOD