CrossFit Salt De Terre – CrossFit
Weightlifting
Romanian Deadlift (10-10-10-10-10-10)
With legs straight, hinge at hips and lower bar till torso is parallel to floor, return to standing.
Perform 6 sets of 10, building in weight. Immediately after each set, perform 15 hamstring curls on rings. Rest 90 sec, then go to your next set.
Take 20 min on this including clean up.
Metcon
Metcon (Time)
5 Rounds for Time . . .
400 M Run
15 Wallballs (24/20)
9 Ground to Overhead (115/75)
20 Min Cap.
L1: Light WB, 75/55
L2: 14/10, 95/65
L3: Rx
L4: 30/20, 135/95
Warm-up
Hamstring and Back Warm-Up (No Measure)
20 Sec Butt Kicks
20 Sec High Knees
20 Sec Jumping Quarter Squats
20 Toy Soldiers
20 Bow and Bends
20 Knee Hug + Lunge
20 Staggered Stance Good Mornings
https://www.youtube.com/watch?v=JadgYV2qnsQ
20 Crossover Hamstring Streches
https://www.youtube.com/watch?v=jW6NLTW_vs4
20 Fire Hydrant + Kick Back (10/side)
https://www.youtube.com/watch?v=Z4G07jE4M7A
20 Cat Cows
20 90/90 Hip Stretches (lean forward, lean to the side) (10/side)
https://www.youtube.com/watch?v=F1XdXdCjERk
20 Air Squats
20 Knee Drops (sit in bottom of squat position and drop knee to ground inside hips)
20 Glute Bridges
20 Toy Soldiers
You should feel mighty warm after this!
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