CROSSFIT WOD

March 14, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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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 Weighted Ab mat sit up (light)

Minute – 10:00 – 15 DB Alternating Snatches 50/35

Minute – 15:00 – 10 Push Jerks 135/95

Minute – 20:00 – 90 Sec Hollow hold
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Mobility

Complete in a 15 min window:

— Upper Body —

1. T spine mobility over roller – 2 min

2. Chest stretch laying on roller – 2 min

3. Reach behind back over one arm and under other arm

Hold 1 min each side

— Lower Body —

1. Couch Stretch – 2 min each

2. Pigeon Pose – 1 min each

3. Seated Pike – 1 min

4. Straddle – 1 min

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