CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
5 Sets . . .
20 Sit Ups w/ Trunk Rotation at Top (can do weighted if you like)
5 Strict Pull Ups (can do weighted if you like)
5 Renegade Rows (AHAP) *Scale as needed
Rest 1 Minute After Each Set
Sit Ups w/ Trunk Rotation at Top: https://www.youtube.com/watch?v=IUcR3rYY_Uw
Renegade Row = Push-Up + Row Right + Row Left
Metcon
Metcon (AMRAP – Reps)
Interval Work (24 Minutes)
30 Seconds Work, 30 Seconds Rest, Alternate Movements]
Dumbbell Deadlifts (50/35)
Box Jumps (24/20)
Plank Hold
Push Ups
Score = Deadlifts + Jumps + Pushups
L1: Assisted Push Ups
L2: Rx
L3: Deficit Pushups (45/25# Plate)
L4: Plank Kicks, Ring Pushups
Warm-up
Dynamic Shoulder Warm-Up (No Measure)
20 Jumping Jacks
15 Arm Circles (forward and backward)
10 Ring Rows
5 Inch Worms
20 Jumping Jacks
15 Trunk Twists
10 Scap Push-Ups
5 Pause Push-Ups
20 Jumping Jacks
15 Bow and Bends
10 Yoga Push-Ups
5 Bridge Twists (R+L = 1) or other Bridge Variation *** Have Fun***
Bridge Twist on Wall: https://www.youtube.com/watch?v=rH3swHsm7QY
Bridge Twist on Floor: https://www.youtube.com/watch?v=W6toCHU9MlI
Bridge Push-Up: https://www.youtube.com/watch?v=DoMYVSPjsME
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