CROSSFIT WOD

April 12, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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5 min Rope Climb Practice

https://youtu.be/nI4MijQJ_No

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Shoulder Press (65%x3, 75%x3, 85%x3 or more)

10 Min to complete and finish with 15-20 Strict Handstand Push Ups

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Rotary engine (Performance) (Time)

For time:

Buy in, 1,200 meter run

3, 6, 9, 12, 9, 6, 3

Kipping Handstand Push Ups

Kipping Pull ups

12 Sit ups in between each round
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Rotary engine (Fitness) (Time)

For time:

Buy in, 800 meter run

3, 6, 9, 12, 9, 6, 3

Push Ups

Horizontal Pull ups

12 Sit ups in between each round

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