CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Perform 5 Sets, Not for Time of . . .
8 Single Arm Seated Strict Press (Each Arm)
8 Single Arm DB Row (Each Arm)
8 Single Leg Glute -Bridges (On Floor, Per Leg)
30 Second Weighted Plank Hold
Rest as needed but try to move from movement to movement without stopping and save rest for after the plank hold. Record weight used on seated strict press as score. Use the same weight across all sets.
Metcon
Metcon (Time)
3 Rounds for Time . . .
40 Double Unders
12 Overhead Lunges with Plate, Alternating (forward stepping) (25/15)
120 Speed Steps
16/12 Step Over Push-Ups (use plate)
40 Double Unders
12 Weighted Pistol Squats, Alternating (25/15)
18 Min Cap.
Step Over Push-Ups: https://www.youtube.com/watch?v=Czg_OxyEjWQ
Weighted Pistol Squat: https://www.youtube.com/watch?v=1uJqZxWzFV4
Record time completed as score.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
2 Min Jumprope Practice
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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