CROSSFIT WOD

February 12, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
3 Push up to pike stretch + 5 Vups or tuck ups EMOM for 3 min

5 Hollow rocks + 5 arch rocks + 5 Kip Swings EMOM for 3 min

3 KB Swings + 2 HS push ups + 1 Muscle up EMOM for 3 min

—————————————

Man on Fire (Performance) (Time)

For Time: (30min time Cap)

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”=

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)
——————– or ——————-

Man on Fire (Fitness) (Time)

For Time: (30min time Cap)

5 Rounds of “Nate”

150 Single Unders

4 Rounds of “Nate”

150 Single Unders

3 Rounds of “Nate”

150 Single Unders

2 Rounds of “Nate”

150 Single Unders

1 Round of “Nate”

1 Round of “Scaled Nate”=

2 Jumping Ring Muscle-ups

4 Kipping Handstand Push-ups 5″ riser

8 Kettlebell Swings (53/35)

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