CROSSFIT WOD

July 10, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Metcon (AMRAP – Reps)

30 reps Kneeling Ring Muscle Ups

Rx if you perform as demonstrated in video.

(Be smart with your shoulders, make this easy,

focus on how you move and completing all the reps)

https://youtu.be/nWp9CiudbJU

—————————————

Followed by 3 sets of 30 sec handstand hold

—————————————
——————————————————

Double header (Performance) (Time)

For Time:

800m Run

… Directly into:

100-80-60-40-20 – Double-Unders

30-25-20-15-10 – Strict Sit-Ups

… Directly into:

800m Run
——————– or ——————–

Double header (Fitness) (Time)

For Time:

600m Run

… Directly into:

100-80-60-40-20 – Single-Unders

30-25-20-15-10 – Strict Sit-Ups

… Directly into:

600m Run

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