CrossFit Salt De Terre – CrossFit
Skills and Drills (1-1-1-1-1-1-1-1-1-1)
Time to work on those shortcomings!
Choose a Teal Shirt Challenge component and spend 10 Min working on it!
Buy In . . .
1 Min, Max Effort Burpees
Rest 1 Min, then:
10 Rounds For Time . . .
15/12 Calorie Row, 12/9 Cal Bike, OR 75 Speed Steps
6 Renegade Row (35/25)
12 Wallballs (20/14)
*** 25 Min Cap
Rest 2 Min, then:
Buy Out (all together) . . .
1 Min, Max Effort Burpees – Try to match your first minute!
25 Min Cap.
L1: 10/7 Cal, Light DBs or Ring Rows, Light Wallball
L2: 25/15, 14/10
L4: 50/35, 30/20
Metcon (2 Rounds for reps)
1 Min Max Effort Burpees
Record score for 1st minute in round 1 and score for 2nd minute in round 2.
CrossFit Barn Yard Warm-Up (No Measure)
2 Min Cardio (row, bike, run, jump depending on the day), then . . .
Inchworms (5 or down the rig)
Crab Walk (forward and backward, up and down the rig)
Frog Jump (up and down the rig)
Duck Walk (up and down the rig)
Alligator Walk (up and down the rig)
Bear Crawl (up and down the rig)
Then, move into movement specific warm-up for the day.