CROSSFIT WOD

October 10, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

This Fridays theme for 20.1 is Purple for Blood Cancer Awareness

Other themes TBD but you can get your costume ready for Friday Nov 1st!

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.

Coach lead warm up: (No Measure)

——————–

Metcon (No Measure)

Pre Game Primer:

EMOM for 4 rounds (20 minutes)

1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

2 : 15/12 Calorie Row (or calories in 45 sec)

3: 5 TTB + 10 Single DB Hang Clean & Jerks (50/35)

4: 15 Strict or weighted Sit up

5: 12/9 Calorie Assault Bike (or calories in 45 sec)
——————————————————-

Mobility

Complete in a 15 min window:

— Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

— Lower Body —

1. Couch Stretch – 1:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 1:00/each

youtu.be/n5M-JlU210I

3. Pike – 1:00

youtu.be/WSkPQ1lXfNk

4. Straddle – 1:00

youtu.be/HZRZ18fDleg

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