CrossFit Salt De Terre – CrossFit
Back Squat (3-3-3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
80% x 3 (7 Sets)
Take 20 min on this.
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
300 M Run
10/7 Ring Dips
20 Sit-Ups w/Wallball (20/14)
Sub for ring dips is dips on horns, using bands if needed.
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats