Class caps will be upped to 10 per class starting Monday, June 1. We will still maintain all cleaning procedures until further notice.
If you still have equipment that has not been returned, we will be charging a $5/day late fee starting tomorrow, Wednesday, 5/27.
CrossFit Salt De Terre – CrossFit
Back Squat (5-5-5-5-4-3-5-4-3)
40% x 5
50% x 5
55% x 5
60% x 5
65% x 4
70% x 3
65% x 5
70% x 4
75% x 3
Take 20 min on this. Please use your phone to find your %.
Perform for Time . . .
1-2-3-4-5-6-7-8-9-10 Reps for Time
Power Snatch (95/65)
Handstand Push-Ups or Z Presses (Strict)
*Between Every Round perform 50 speed steps.
20 Min Cap.
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats