Well y’all, we are closed, per Governor DeSantis’ mandate, effective immediately. I am so sorry for the inconvenience. At this time, we plan to re-open 4/1 but will let you know if anything changes. During the time we are closed, we are going to rent out some of our smaller equipment so you can use it at home to perform the remote wods. Pick up windows will be tomorrow Saturday, 3/22 from 10am to Noon, Sunday, 3/23 from 10am to Noon, and Monday, 8-10am and 4-6pm. If you cannot make it during this time, send me a personal message and I will coordinate a time with you.
CrossFit Salt De Terre – CrossFit
Romanian Deadlift (5-5-5-5-5)
With legs straight, hinge at hips and lower bar till torso is parallel to floor, return to standing.
50% x 5
60% x 5
70% x 5
70% x 5
70% x 5
Between each set, perform 15 Hamstring Curls on GHD.
Take 20 min on this.
Metcon (AMRAP – Rounds and Reps)
18 Minute Partner AMRAP
60 Ground to Overhead (G2O) (95/65)
40 Handstand Push-Ups (HSPU)
20 Synchronized Toes to Bar
Partition Reps as desired on G2O and HSPU
Sub for HSPU is Z Press.
Deadlift Warm-Up (No Measure)
200 M Run, alternating between running forwards and backwards, switching at each intersection.
Then, grab a kettle bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, move to rig and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
Grab barbell and a partner and move to floor for movement specific review and a few more warm-up drills.