CROSSFIT WOD

September 10, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Deficit Handstand Push-ups (6/4″ 5 reps EMOM for 5 min)

————- or —————

Handstand Push-ups (6 reps EMOM for 5 min)

—————- or —————-

5″ Strict handstand push up (3+ reps EMOM for 5 min)

Head to a pad at 5″ off the ground
rest 15 sec in every min

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Big Bird (Performance) (AMRAP – Rounds and Reps)

AMRAP in 18 min:

20 Dumbbell Snatches (50#/35#)

15/12 Calorie Assault Bike or Row

20 Single Dumbbell Box Step-Ups (24″/20″)

9 Bar Muscle-ups
——————– or ——————-

Big Bird (Fitness) (AMRAP – Rounds and Reps)

AMRAP in 18 min:

20 Dumbbell Snatches (30#/15#)

15/12 Calorie Assault Bike or Row

20 Single Dumbbell Box Step-Ups (20″)

9 Horizontal Pull-ups

9 Push ups

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