CROSSFIT WOD

September 3, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Handstand Walk (Distance)

5 min of Handstand Walk or HS Hold practice

A: Metcon (Time)

Performance

3 round for time:

50/45 Calorie Assault bike

50 Strict Sit ups

50/45 Calorie row

(* Strict sit up: hands can not leave the shoulders during the sit up)

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B: Metcon (Time)

Fitness

3 rounds for time:

50/45 Calorie Assault bike

50 Sit ups

50/45 Calorie row

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