CROSSFIT WOD

September 19, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Weighted Ring Dips (5 reps same weight across EMOM for 5 min)

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Strict Ring Dips (8 reps EMOM for 5 min)

hips straight, shoulders to the rings
*8 reps feet on a box

*4 – 4 sec negatives

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Road Trip (Performance) (Time)

5 Rounds for time:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders
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Road Trip (Fitness) (Time)

5 Rounds for time:

15 Kettlebell Swings (53/35)

400 Meter Run

80 Single Unders

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