5/21/20

Salt Lake City CrossFit – WOD

 

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ZOOM WITH US

Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!

9am – https://us04web.zoom.us/j/688653427

10am – ROMWOD Facebook Live in SLC Members page

12pm – https://us04web.zoom.us/j/145870485

5pm – https://us04web.zoom.us/j/684928589

5pm Broomstick Barbell – https://us04web.zoom.us/j/797603891

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

400m run (200m easy, 200 moderate) then,

2x

10 hollow rocks

10 superman

1 wall walk

6 air squats

2 squat stretch

2 inch worms w push up

Equipment:

1. Wall for handstand skillwork and wall balls.

2. Medicine ball or light weight for wall balls.

3. Bar or rings for pullups, or DB/KB for rows or pullovers.

Gymnastics

Handstand Balance Skillwork

Spend 5-10 minutes practicing your handstand balancing! Start with frog stands for balance in your hands. Headstands for balance in your core and body awareness. Then practice with or without the wall for a handstand hold!

Metcon

Metcon (Time)

“Teen Murph”

800m Run (4-5 minutes)

then

2 Rounds

25 Pushups

20 Pullups/Rows

25 Wallballs

20 Air squats

then

400m Run (2-3 minutes)

then

2 Rounds

25 Pushups

20 Pullups/Rows

25 Wallballs

20 Air Squats

then

800m Run (4-5 minutes)
Expected to take 30-40minutes.

Thursday, May 21st, 2020 at 2:00 am / WOD