CROSSFIT WOD

January 11, 2020 Written by

CrossFit Salus – CrossFit

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Reminders!

We start on Monday! Don’t wait until Spring, consistency is key sign up today for the “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge https://www.crossfitsalus.com/foundation-nutrition/reset-family-challenge/

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Coach lead warm up: (No Measure)

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Warm up with a running clock:

00:00 – 50 Mountain climbers

01:00 – 5 Walk out + Lung

02:00 – 20 Hollow Jacks

03:00 – 20 Air Squats hands behind head

04:00 – 10 Empty bar Overhead Squats

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Iron Lotus (Teams of 3, Performance) (Time)

Team of 3, For time:

80 Calorie Assault bike or 800 Meter Team Run

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80 Calorie Assault bike or 800 Meter Team Run
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Iron Lotus (Teams of 3, Fitness) (Time)

Team of 3, For time:

80 Calorie Assault bike or 800 Meter Team Run

80 Box Jump Overs (20 SO allowed)

80 Overhead Squats (65/45)

80 Hang Power Snatches (65/45)

80 Overhead Squats (65/45)

80 Box Jump Overs (20 SO allowed)

80 Calorie Assault bike or 800 Meter Team Run

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