CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Perform 5 Rounds of . . .
15 Hamstring Curls
Rest 60 Seconds
10 Romanian Deadlifts
Rest 90 Seconds
Hamstring Curls: https://www.youtube.com/watch?v=rYLpvcDWVt4
Build in weight on Romanian Deadlifts. Record final weight as score.
Metcon
Metcon (Calories)
10 Rounds for Total Calories . . .
30 Second Bike or Row Sprint
10 Front Squats (95/65)
Rest the amount of time it took you to perform, then repeat.
Score is total calories.
Please do not share equipment. Choose a bike or a rower and stick with that for the duration of the workout.
Warm-up
Hamstring and Back Warm-Up (No Measure)
2 Min Row or Bike, then . . .
20 Toy Soldiers
20 Bow and Bends
20 Knee Hug + Lunge
20 Staggered Stance Good Mornings
https://www.youtube.com/watch?v=JadgYV2qnsQ
20 Crossover Hamstring Streches
https://www.youtube.com/watch?v=jW6NLTW_vs4
20 Fire Hydrant + Kick Back (10/side)
https://www.youtube.com/watch?v=Z4G07jE4M7A
20 Cat Cows
20 90/90 Hip Stretches (lean forward, lean to the side) (10/side)
https://www.youtube.com/watch?v=F1XdXdCjERk
20 Glute Bridges
20 Toy Soldiers
You should feel mighty warm after this!
Leave a Reply