CrossFit Salt De Terre – CrossFit
Weightlifting
Thruster (5-5-5-5-5-5)
Take 15 min to build to a heavy set of 5. Take bar out of rack. Perform 6-8 sets.
Metcon
Metcon (Time)
With a Partner, Perform 2 Rounds For Time of . .
75 Double Unders (Each)
10 Rope Climbs
75 Double Unders
50 Thrusters (115/85)
75 Double Unders
20 Bar Muscle-Ups
Partition reps as desired except for double unders. 1 person works at a time.
Sub for double unders is 3:1 singles.
Sub for rope climbs is 3:1 up downs.
Sub for Bar Muscle-Ups is 3 Ring Rows + 3 Dips = 1 Muscle-Up
30 Min Cap.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
Send athletes on 450 M Run, when they return, perform . . .
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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