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
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes . . .
16 Box Step Ups (53/35 – 1 kettlebell)
12 Wallballs (20/14)
8 Burpees to Target
L1: Bodyweight Step-Ups, Light WB, No Target
L2: 35/25, 14/10, No Target
L3: Rx
L4: 30/20
Score is time per round. If you complete the work before the 3 min is up, rest till the end of that period. If you cannot complete the work in the 3 min, reduce reps till you are working for about 2.5 min each round.
Weightlifting
Back Squat (6-6-6-6-6-6-6)
50% x 6
60% x 6
70% x 6 (5 sets)
Take till the end of class on this.
Warm-up
Squat and Lunge Warm-Up (No Measure)
*** Get a Box for this . . .
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Box (sit butt back to heel) (20 sec per side)
10 Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Split Squats per leg (use box)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, only if performing front squats, get a bar in a rack and perform . . . If not, go ahead and prep for workout.
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session or workout!
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