01/15/2020

Announcements

TODAY is the last day to sign up for Kickball! If you are interested, respond to our Facebook Poll or message Amy. Season starts Sunday, Jan 26 and runs for 6 weeks. Games are between 1 and 4pm at Klutho Park in Springfield. Cost is $59 per person. We need 12+ to make this a go.

CrossFit Salt De Terre – CrossFit

Accessory Work

Metcon (No Measure)

5 Sets in 15 Minutes . .

8/5 Strict Chin-ups

4 Bulgarian Split Squats (each leg, increase weight each set)
Perform weighted chin-ups if possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

5 Plyo Push-Ups (45/25)

5 Renegade Rows (35/20, Each Arm)

300 M Run

*Add One Push-Up Each Round

Warm-up

Hip, Quad, and Shoulder Warm-Up (No Measure)

Grab an ab mat, light kettle bell, and a box if you have very tight quads.

20 Seconds Butt Kicks

20 Seconds High Knees

20 Seconds Perfect Stretch

20 Seconds Side Lunges, Alternating

20 Sec Samson Stretch

20 Sec Hip Circles

20 Seconds Couch Stretch, Low (Right)

20 Seconds Couch Stretch, Sit Tall (Right)

20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)

20 Seconds Couch Stretch, Low (Left)

20 Seconds Couch Stretch, Sit Tall (Left)

20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)

*** If you only feel couch stretches in your quads, grab a box and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.

Now grab a kettlebell and begin to warm-up arms . . .

10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)

10 Hanging Shoulder Rotations (Left)

10 Russian Kettle Bell Swings

10 Single Arm Russian Kettle Bell Swings (Right)

10 Single Arm Russian Kettle Bell Swings (Left)

10 American Kettle Bell Swings

10 Kettle Bell Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)

10 Kettle Bell Halos (Counter-Clockwise)

10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)

10 Push Presses with Shoulder Rotation (Left)