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
5 Rounds For Time . . .
500 M Row OR 400 M Run OR 200 Speed Steps
4 Strict Pull Ups
8 Single Arm DB Press (4/arm) (50/35)
4 Renegade Rows (push-up + row + row)
16 Double DB Front Rack Lunges
20 Alt Single Leg V-Ups
30 Minute Cap.
L1: Light DBs, 8 Ring Rows
L2: Jumping Pull-Ups or Negatives, 35/25
L4: 70/50, Weighted V-Ups (20/14)
Guided Rolling Session (No Measure)
1) 10 Passes up and down Back
2) 10 Passes Upper Back
3) 10 Passes Lower Back
4) 10 Passes/Side on Lats
5) 10 Passes on Quads
6) 10 Passes/Side Inner Quads
7) 10 Passes/Side IT Band
8) Sit on Foam roller, cross ankle over knee, roll right glute
9) Sit on Foam roller, cross ankle over knee, roll left glute
10) Roll calves
Begin dynamic warm up!
General Warm-Up 6 (No Measure)
3 Rounds of . . .
10 Push Ups
15 Butterfly Sit-Ups
10 Pass Throughs
5 Bow and Bends
Take no more than 10 min to complete this.