CROSSFIT WOD

September 17, 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

————————————-

Tummy Time (Performance) (Time)

For time:

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees
——————– or ——————-

Tummy Time (Fitness) (Time)

For time:

15-12-9-12-15:

Knees above 90

Deadlifts (135/95)

Barbell-Facing Burpees SO allowed

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