CROSSFIT WOD

December 13, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–

Deficit Handstand Push-ups (6/4″ 2 reps EMOM for 5 min)

————- or —————

Handstand Push-ups (2 reps EMOM for 5 min)

—————- or —————-

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

————————————-

A: Metcon (Time)

(Performance)

3 Rounds for time:

5 Pull overs

10 GHD Sit Ups

20 Knees to elbows on the Rope

25 Toes to rings

30 Kettlebell Swings 53/35

Video demo of the Pull over

https://youtu.be/faJDYEZmueM
——————— or ——————–

B: Metcon (Time)

(Fitness)

3 Rounds for time:

10 Horizontal Pull ups

10 Strict Sit Ups

20 Knees above 90 on the Rope

25 Knees above 90 on Pull up bar

30 Kettlebell Swings 35/25

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