CROSSFIT WOD

January 8, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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3 sets:

30 secs strict toes to bar/knees to elbow or knees above 90

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Metcon (2 Rounds for reps)

Handstand Push up practice:

00:00 -01:00 Max Strict HSPU

01:00 – 02:00 REST

02:00 – 03:00 Max Strict HSPU

03:00 – 04:00 REST

04:00 – 05:00 Max KIPPING HSPU

05:00 – 06:00 REST

06:00 – 07:00 Max KIPPING HSPU

Enter total strict and total kipping

Scale options:

A. HSPU negatives

B. Box HSPU feet or knees
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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Females:

Wallball 14#

SDHP 55#

PP 55#

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