Announcements
Bring a Friend Friday is EVERY Friday this month!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (No Measure)
Alternating EMOM for 16 Min
10/7 Supine Bar Rows
60 Sec. Elbow Plank Hold
15/10 Push -ps
Rest
L1: Ring Rows, 30 Sec Plank, Elevated Hands Pushups
L2: 45 Sec Plank Hold
L3: Rx
L4: Inverted Bar Rows, Weighted Plank (45/25# plate), Deficit Pushups (45/25# plate)
Supine Bar Rows: https://www.youtube.com/watch?v=r8pysuIsAZg
Metcon
Metcon (Time)
3 Rounds for Time . . .
400 M Run
16 Knees to Elbow
16 Single Arm Overhead Alt Lunges (35/25) (8/8) Each Round
15 Min Cap.
L1: Hanging Knee Raises (no swinging), Light DB or KB
L2: Hanging Knee Raises + Kick Out
L3: Rx
L4: 53/35
*Keep the DB weight light, good form and high speed. Only go L4 if you can go unbroken and fast.
Metcon (Time)
3 Rounds for Time . . .
400 M Run
16 Knees to Elbow
16 Single Arm Overhead Alt Lunges (35/25) (8/8) Each Round
15 Min Cap.
L1: Hanging Knee Raises (no swinging), Light DB or KB
L2: Hanging Knee Raises + Kick Out
L3: Rx
L4: 53/35
*Keep the DB weight light, good form and high speed. Only go L4 if you can go unbroken and fast.
Warm-up
Full Body Warm-Up (No Measure)
3 Rounds of . . .
10 Reps/Movement
Samson Stretch
Wall Slides
Yoga Push-Ups
Thoracic Rotations (5/side)
Supermans
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