CrossFit Salt De Terre – CrossFit
Front Rack Lunge (10-10-10-10-10-10)
Perform 6 sets of 10, alternating legs and stepping backwards. Build in weight each set. Immediately after your set, perform 10 Curtsy Squats at 25% bodyweight, then rest 90 sec and go into next set.
Take 20 min on this.
Curtsy Squat: https://www.youtube.com/watch?v=xClhGjz7p0A
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
6 Toes to Bar
10 Double KB or DB Front Squats (35/25)
6/4 Strict Ring Dips
50 Double Unders
L1: Situp/V-Up, No Weight, Dips off Box, Singles
L2: Hang Knee Raises, 25/18, Asst Dips on Horns, 20 DU Attempts
L4: 3/2 Muscle Ups
Soccer Warm-Up (No Measure)
Head Outside and perform each movement down and back
Skip for Distance
Skip for Height
Broad Jump down, Run Back
Frog Jump down, Run Back
Duck Walk down, Run Back
Then proceed to movement specific warm-up.