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
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 (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
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)