Announcements
Please be sure to vote for your preferred evening class times for August! We are considering making a temporary change, but nothing is set in stone. There is a poll on the whiteboard. Your input is most valuable to us!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (7-7-7-5-3-7-5-3)
40% x 7
50% x 7
60% x 7
70% x 5
80% x 3
60% x 7
70% x 5
80% x 3
Take 15 min on this.
Metcon
Metcon (Time)
3 Rounds for Time . . .
450 M Run
12 Toes to Bar
7 Devil Presses (50/35)
12 Evil Wheels
22 Min Cap.
Warm-up
Hip Mobility Series 1 (No Measure)
1 Round
Internal/External Hip Rotations (5x side)
Shin Box Switch (use arms to make easier or harder) x 10
Shin Box Switch with Lift x 10
Pigeon Hold (20 sec/side)
Dynamic Pigeon
Pigeon Walk x 10
Squat Hold with Internal Knee Drop x 10
Squat with Twist
Outside Squats x 10
Leave a Reply