CrossFit Salt De Terre – CrossFit
Alt EMOM for 16 Min . . .
8/5 L-Sit Chin-Ups
5 Strict Presses (50, 60, 70, 80%)
20 Russian Twists (20/14# WB)
Rest 1 Minute
If you cannot perform unassisted chin-ups, perform seated.
Buy-In: 1,000 meter Run
Then, 5 Rounds of:
20 Medicine Ball Cleans (20/14 lb)
Buy-Out: 1,000 meter Run
To learn more about Lorenzo click here
For 1000 M Run – Right on J Patterson, Left on Dennis, Left on Stockton, Left on Marie then back to gym. Start at shipping container.
30 Min Cap.
L1: 600 M Run, Elevated Hands Push Ups, Light Wallball
L4: Kipping HSPU, 30/20, Bar Facing Burpees
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)