CrossFit Salt De Terre – CrossFit
5 Sets in 15 Minutes . . .
6-8 Single Arm Seated Dumbbell Press (per arm)
8 Supine Bar Row (Feet on a Box)
8 Elevated Feet Glute Bridges or Hammy Curls on Rings
Go as heavy as possible on the seated presses and record weight used. If you get all 8 each set, go up in weight next time.
Metcon (AMRAP – Rounds)
Every 2 Min for 20 Minutes . . .
13/10 Calorie Row (or 200M Run)
Box Step Up and Overs (53/35)
L1: 8/6 Calorie Row or 100 M Run, Bodyweight Step Overs
L2: 10/8 Calorie Row
L4:15/12 Cal, 70/53
*** If you get caught, reduce reps so you are working no more than 90 seconds each 2 min period.
Full Body Warm-Up (No Measure)
3 Rounds of . . .
Thoracic Rotations (5/side)