CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
5 Sets in 15 Minutes . . .
3-5 Strict C2B Pull-ups
5 Z-Presses (Single Arm)
20s: L-Sit Hold on Rings (look, it’s shorter!!)
Record weight on Z presses. Build each set. Make sure you are leaning back so abs are engaged.
Metcon
Metcon (Time)
5 Rounds For Time . . .
5/3 Rope Climbs
10 ALT DB Box Step-Ups (24/20, 50/35) *One DB
20 Sit-Ups
22 Min Cap.
Sub for rope climbs is 3:1 up downs.
Warm-up
Banded Shoulder Warm-Up (No Measure)
Grab a set of 5 or 2.5# plates and a light band. Then perform . . .
10 Arm Circles forward
10 Arm Circles backward
Switch arms
10 Arm Circles forward
10 Arm Circles backward
10 Flys with 2 second contraction at top
10 Push-Backs
Then, grab band . . .
10 Pass Throughs
10 Scapular Retractions
10 Face Pulls
10 Chest Pulls
10 Pulls to Belly Button
10 Delt Rotations (palms up, arms bent with elbows pinched at ribs, rotate shoulders open, pull scaps together in back)
Then . . .
10 Inch Worms (walk out and back, legs straight)
10 Dive Bomber Push-Ups
10 Piked Push-Ups
10 Ring Rows (2 sec pause at top)
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