CrossFit Salt De Terre – CrossFit
Metcon (No Measure)
5 Sets in 15 Minutes . . .
4 Ring Dips at 61X1 Tempo
6 Single Arm DB Rows
8 Single leg RDLs (per leg)
10 Weighted V-Ups (w Wallball)
1 Mi Run (perform 1 go you go as 200 M sprints)
3 Mi Bike (perform I go, you go in .5 mi segments)
2,000 M Row (perform I go, you go in 500 M segments)
Max burpees (I go, you go) till time cap.
24 Min Cap.
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Front Squats
10 Overhead Squats
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)