CrossFit Salt De Terre – CrossFit
Back Squat (5-5-5-5-5-5-5)
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
Immediately after each set, perform 10 jumping squats at 25% bodyweight, using a dumbbell or kettlebell.
Take 20 min on this.
For Time . . .
Chest to Bar (C2B)Pull-Ups
*50 Double Unders after reach round.
20 Min Cap.
L1: Light Wallball, Ring Rows, 50 singles
L2: Light Wallball, Jumping C2B Pull-Ups, 50 speed steps or 1 min double under attempts
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)