CrossFit Salt De Terre – CrossFit
5 Sets in 15 Minutes
3 Manmakers (add weight each set)
15 GHD Situps
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Synchro Toes to Bar (Any Pair)
15 Synchro Burpee Box Jump Overs (Any Pair) (24/20)
10 Power Snatches (Any Pair) (135/95)
Perform in teams of 4.
General Warm-Up 3 (with wallball) (No Measure)
Have Athletes grab a wallball and send them on a 450 M loop, when they return . . .
20 Twists (like a washer-machine)
10 Figure Eights
10 Triceps Extensions
10 Tipping Birds (tap ball to toe, lift back leg, per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
Then move on to specific warm-up . . .