CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (No Measure)
5 Sets in 15 Minutes
:30 Seconds L-Sit-Hold (on rings if you can)
10 Overhead Plate Sit-Ups (35/25)
20 Russian Twists (Mason Twists) w/Plate (35/25)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
450 M Run
50 M Sled Drag (160/115)
50 M Walking Lunges
200 M Farmers Carry (53/35)
Men’s sled weight = (3) 45s + (1) 25, Ladies’ = (2) 45s + (1) 25. If you get caught without a sled, perform the walking lunges first.
Warm-up
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head
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