CROSSFIT WOD

November 15, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

4th Down (Performance) (4 Rounds for reps)

AMRAP in 4 min:

90 Double unders

21 Kettlebell Swings (53/35)

21 Overhead Squats (75/55)

Rest 4 Minutes

AMRAP in 4 min:

100 Double unders

15 Kettlebell Swings (53/35)

15 Overhead Squats (95/65)

Rest 4 Minutes

AMRAP in 4 min:

120 Double unders

9 Kettlebell Swings (53/35)

9 Overhead Squats (115/85)

Rest 4 Minutes

AMRAP in 4 min:

150 Double unders

6 Kettlebell Swings (53/35)

6 Overhead Squats (135/95)
——————– or ——————-

4th Down (Fitness) (4 Rounds for reps)

AMRAP in 4 min:

150 Single unders

21 Kettlebell Swings (35/25)

21 Overhead Squats (65/35)

Rest 4 Minutes

AMRAP in 4 min:

200 Single unders

15 Kettlebell Swings (35/25)

15 Overhead Squats (75/45)

Rest 4 Minutes

AMRAP in 4 min:

250 Single unders

9 Kettlebell Swings (35/25)

9 Overhead Squats (85/55)

Rest 4 Minutes

AMRAP in 4 min:

300 Single unders

6 Kettlebell Swings (35/25)

6 Overhead Squats (95/65)

Mobility

— 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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