CROSSFIT WOD

November 7, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

This Friday’s theme for 20.5 is Games Spirit to the max, dress with all the gear, face paint, head bands, crazy hair, be creative!!! Have fun!

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: 250 meter Row

4: 3 Hang Squat Snatches 95/65

5: 3 Kipping Ring or Bar Muscle ups (3 Kipping CTB or Chin over bar Pull ups) focus is technique

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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