CROSSFIT WOD

October 9, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
Tabata (alternating)

30 Double unders/Single unders

3 Headstand leg down & up/2-3 Kick up to handstand

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Deficit Handstand Push-ups (6/4″ 3 reps EMOM for 3 min)

————- or —————

Handstand Push-ups (3 reps EMOM for 3 min)

—————- or —————-

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

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

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Breakfast Club (Performance) (5 Rounds for reps)

5 Rounds of AMRAP in 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds
—————– or ——————-

Breakfast Club (Fitness) (5 Rounds for reps)

5 Rounds of AMRAP in 1:30:

30 Single Unders

6 Deadlifts (135/95)

30 Single Unders

Max Strict Handstand Push-ups 5″ riser in Time Remaining

Rest 30 Seconds Between Rounds

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