CROSSFIT WOD

October 16, 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

———————————–

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

————————————-

Savitar (Performance) (6 Rounds for reps)

3 Rounds:

AMRAP in 2 min:

Max Unbroken Strict Handstand Push Ups

10 Chest to bar Pull-Ups

Max Calorie Assault Bike

… Rest 1:00

AMRAP in 2 min:

Max Unbroken Strict Handstand Push Ups

10 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 1:00
—————– or ——————-

Savitar (Fitness) (6 Rounds for reps)

3 Rounds:

AMRAP in 2 min:

Max Unbroken Strict Handstand Push Ups to 5″ riser

5 Chin over bar Pull-Ups

Max Calorie Assault Bike

… Rest 1:00

AMRAP in 2 min:

Max Unbroken Strict Handstand Push Ups to 5″ riser

10 Box Jump Overs (20″ SO allowed)

Max Calorie Row

… Rest 1:00

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