CROSSFIT WOD

October 31, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

๐ŸŽƒThis Friday’s theme for 20.4 is Halloween Costume, wear something you can workout in! ๐ŸŽƒ

Coach lead warm up: (No Measure)

——————–

Metcon (No Measure)

Pre Game Primer:

EMOM for 4 rounds (20 minutes)

1: 12/9 Calorie Assault Bike (or calories in 45 sec)

2: 10 Weighted Sit ups

3: 10 Dumbbell Hang Cleans 50/35 + 2 Ring Muscle ups (or 3 Strict Pull ups)

4: 5 Pausing Overhead Squats (50% of 1RM Snatch)

5: 10 Box jump overs 24/20

Mobility

Complete in a 15 min window:

— Upper Body —

1. Puppy Pose – 1:00

https://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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