CROSSFIT WOD

March 23, 2020 Written by

CrossFit Salus – CrossFit

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Warm-up

50 Jumping Jack

50 Seal Jacks

50 Mountain Climber

10 YTAs laying on the floor

50 Stationary Lunges

2 sets of 20 Sec Hollow hold or 45 sec elbow plank

2 sets of 5 walk outs + push up

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

————- or —————

Strict Handstand Push Ups (7 reps EMOM for 4 min)

—————- or —————-

5″ Strict handstand push up (7 reps EMOM for 4 min)

Head to a pad at 5″ off the ground
Scale with knees, feet or one foot on box.

————————————-

Task Priority Fight Gone Bad (Performance) (Time)

3 Rounds for time :

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/20 Cal Row

1:00 Minute Rest
—————– or ——————-

Metcon (Time)

Scaled or modified based what on you have

3 Rounds for time:

30 Wallballs or Goblet squat or Front squats light load

30 Sumo Deadlift High Pulls

30 Box Jumps

30 Push Press

30/20 Cal Row or 400m run or 120 double unders

1:00 Minute Rest

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