CROSSFIT WOD

October 2, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Thursday CrossFit Teens classes will move to Friday at 4:30 for the 5 weeks of The CrossFit Open that starts Oct. 11th!

Olympic Weightlifting classes will be Monday 5pm, Tuesday 10:30am and Thursday 10:30am during The CrossFit Open.

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Coach lead warm up: (No Measure)

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Weighted Ring Dips (3 reps same weight across EMOM for 3 min)

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Strict Ring Dips (3 reps EMOM for 3 min)

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

*4 – 4 sec negatives

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Metcon (AMRAP – Reps)

FOCUS on Kipping Ring Dips

(Scale w/ jumping ring dip with 2 sec hold at the top)

10 unbroken Kipping Ring Dips EMOM for 3 min
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Jelly (Performance) (Time)

5 Rounds for time:

400 Meter Run

30/24 Calorie Row

30 Wallballs (20/14)
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Jelly (Fitness) (Time)

5 Rounds for time:

400 Meter Run

30/24 Calorie Row

30 Wallballs (12/8)

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