CROSSFIT WOD

June 12, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
Handstand Push up strength work:

30 Strict Deficit HSPU 6″/4″ or HSPU or 5″HSPU

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Live large (Performance) (2 Rounds for time)

Each part for time:

Part 1:

3K Row

Part 2:

21 DB Burpee Box Step-Overs

25 Handstand Push ups

15 DB Burpee Box Step-Overs

25 Handstand Push ups

9 DB Burpee Box Step-Overs

25 Handstand Push ups

Dumbbells – 50’s/35’s

Box – 24″/20″
———————- or ———————-

Live large (Fitness) (2 Rounds for time)

Each part for time:

Part 1:

3K Row

Part 2:

21 DB Burpee Box Step-Overs

25 Handrelease Push ups

15 DB Burpee Box Step-Overs

25 Handrelease Push ups

9 DB Burpee Box Step-Overs

25 Handrelease Push ups

Dumbbells – 30’s/15’s

Box – 18″- 20″

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