CROSSFIT WOD

July 15, 2019 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

——————–
Ring Muscle up! Still living on the rings for part of the warm up for this week!

————————————-

Strict Ring Muscle Up (EMOM for 5 sets x 4 reps )

————- or —————–

Banded ring muscle

———————————–

Followed by Kneeling Muscle Up for everyone.

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 the volume)

https://youtu.be/nWp9CiudbJU
——————————————————

Run DMC (Performance) (Time)

4 Rounds for time: (Rnd 1 is 4 Rope Climbs, Rnd 2 is 3 etc, )

200 Meter Run, 4-3-2-1 Rope Climbs (15′ outside, inside leg less 13′ )

200 Meter Run, 9 Double Db Snatch 50’s/35’s
——————– or ——————–

Run DMC (fitness) (Time)

4 Rounds for time: (Rnd 1 is 4 Rope Climbs, Rnd 2 is 3 etc, )

200 Meter Run, 8-6-4-2 Strict Pull ups

200 Meter Run, 9 Double Db Snatch 30’s/20’s

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: