CROSSFIT WOD

November 13, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Step Aerobics (Performance) (Time)

3 Rounds For Time:

30/24 Calorie Assault Bike or 40/30 Row

20 Single DB Box Step-Ups (24″/20″) (50/35#)

10 Squat Cleans (135/95#)
——————– or ——————-

Step Aerobics (Fitness) (Time)

3 Rounds For Time:

30/24 Calorie Assault Bike or 40/30 Row

20 Single DB Box Step-Ups (20″) (30/20#)

10 Squat Cleans (65/45#)

Mobility

— 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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