CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
Partner WOD, For Time . . .
450 M Run
50 Deadlift (225/155)
450 M Run
50 Hang Cleans (185/125)
450 M Run
50 Front Squats (135/95)
450 M Run
50 Shoulder to Overhead (95/65)
450 M Run
35 Min Cap.
*Break up reps as desired but perform runs together.
Accessory Work
Tabata Abs (No Measure)
Set 1
Flutter Kicks
Toe Touches
Alternate between exercises to perform 8 sets of 20 sec on, 10 sec off or 4 sets of each.
Rest 1 Min
Set 2
Side Plank Hold
Alternate between Right and Left to perform 8 sets of 20 sec on, 10 sec off or 4 sets on each side.
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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