CROSSFIT WOD

March 7, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Metcon (No Measure)

Pre Game active recovery:

20 min of easy row for meters, focus on consistent split time or air bike for consistent RPMs. Stop to perform movements below every 5 min:

Minute – 05:00 – 50 Strict Ab mat sit up

Minute – 10:00 – 10 Hang Power snatches 115/85 + 10 Kipping Handstand push ups

Minute – 15:00 – 5 Hang Power snatches 135/95 + 5 Kipping Handstand push ups

Minute – 20:00 – 2 minute elbow plank hold

Scale options:

65/45 + Hand release 10 Push ups

95/55 + Hand release 5 Push ups
———————————————————-

Mobility

Complete in a 15 min window:

— Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Pike – 1:00

youtu.be/WSkPQ1lXfNk

4. Straddle – 1:00

youtu.be/HZRZ18fDleg

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