CROSSFIT WOD

March 26, 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

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

2 sets of 5 walk outs + push up

20 Stationary Lunges

20 Empty bar good mornings

————————————-

Weighted Ring Dips (8 reps EMOM for 3 min)

Strict Ring Dips (10 reps EMOM for 3min)

hips straight, shoulders to the rings
Scale with band

——————————-

TripAdvisor (3 Rounds for reps)

AMRAP in 5 min:

Buy-In: 40/25 Calorie Row

Into Max Rounds with time remaining

9 Hang Power Snatches (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 30/20 Calorie Row

Into Max Rounds:

6 Power Snatches (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 15/10 Calorie Row

Into Max Rounds:

3 Power Cleans (155/105)

21 Double Unders
—————– or ———————

Metcon (3 Rounds for reps)

Scaled

(Weights; use what you have, increase so you have break into sets 3 or singles)

AMRAP in 5 min:

Buy-In: 40/25 Calorie Row/500m Run( or 3 min)

Into Max Rounds with time remaining

9 Hang Power Snatches

21 Double/Single-Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 30/20 Calorie Row/400m Run (or 2min)

Into Max Rounds:

6 Power Snatches

21 Double/Single Unders

Rest 5 Minutes

AMRAP in 5 min:

Buy-In: 15/10 Calorie Row/200m Run (or 1min)

Into Max Rounds:

3 Power Cleans

21 Double/Single Unders

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