CROSSFIT WOD

December 5, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Strict Deficit Handstand Push Up (6/4″ 3 reps EMOM for 5 min)

————- or —————

Strict Handstand Push Ups (5 reps EMOM for 5 min)

—————- or —————-

5″ Strict handstand push up (3 reps EMOM for 5 min)

Head to a pad at 5″ off the ground
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Knock out (Performance) (Time)

For time:

1 round of:

30 Pull-ups

60 Push-ups

90 Walking Lung steps

Then, 2 rounds of:

15 Pull-ups

30 Push-ups

45 Walking Lung steps

Then, 3 rounds of:

10 Pull-ups

20 Push-ups

30 Walking Lung steps
—————– or ——————-

Knock out (Fitness) (Time)

For time:

1 round of:

30 Jumping Pull-ups

60 Elevated Push-ups (bench)

90 Walking Lung steps

Then, 2 rounds of:

15 Jumping Pull-ups

30 Elevated Push-ups (bench)

45 Walking Lung steps

Then, 3 rounds of:

10 Jumping Pull-ups

20 Elevated Push-ups (bench)

30 Walking Lung steps

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