CrossFit Salt De Terre – CrossFit
7 Min in Heaven (No Measure)
Min 1: Long Arm Plank
Min 2: Side Plank, Right
Min 3: Side Plank, Left
Min 4: Low Plank (on elbows)
Min 5: Reverse Plank
Min 6: Dish Sit (hollow body)
Min 7: Superman
Hold each position for 1 full min, trying not to break.
Watch the movements:
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
35 min cap.
You must perform your wallballs where you perform you HSPU for the sake of space.
Sub for HSPU is dumbbell push press (GO HEAVY!).
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Then, move to movement specific review.