CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press (5-5-5-5-3-2-5-3-2)
50% x 5
60% x 5
70% x 5
75% x 5
80% x 3
85% x 2
80% x 5
85% x 3
90% x 2
Take 15-20 min on this. Weight should get heavy!
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Sub for HSPU is seated strict press (legs out straight).
Sub for pistols is single leg sits to bench.
Sub for pull-ups (if you cannot do them unassisted) is ring rows – make them tough!!
Warm-up
Shoulder Warm-Up (No Measure)
25 Jumping Jacks
20 Forward Arm Circles
20 Backward Arm Circles
20 Hugs
20 Jumping Jacks
20 Pass Throughs (with band)
20 Around the Body Passes (10 each way)
20 Scap Retractions (pull out and down)
15 Jumping Jacks
10 Face Pulls
10 Chest Pulls
10 Belly Button Pulls
10 Jumping Jacks
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (Right)
10 Single Arm Scap Push-Ups (Right)
5 Jumping Jacks
20 Wrist Circles (make fists, keep elbows stable in front of chest, rotate wrists)
20 Sec Static Wrist Stretches (fingers pointed toward body, arms straight, push into floor, rock from side to side)
20 Forearm/Back of Wrist Stretches (knuckles together) https://youtu.be/HXv5nvU08Qc?t=189
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