CROSSFIT WOD

October 17, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

This Friday’s theme for 20.2 is #Merica, wear red, white and blue!

Coach lead warm up: (No Measure)

——————–

Metcon (No Measure)

Pre Game Primer:

EMOM for 4 rounds (20 minutes)

1: 5 Thrusters 95/65

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

3: 5 Hang Power Clean 135/95 + 2 Ring Muscle ups (or 5 Push ups)

4: 15 Weighted (or Strict Sit up)

5: 35 unbroken Double unders (or max 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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