CrossFit Salt De Terre – CrossFit
Weighted Step-ups (16-16-16-16-16)
Build to a heavy set of 16 reps. Take 5 total sets. Hold bar in front rack position for these.
Rest 90 seconds after each set. Take 15 min.
Metcon (AMRAP – Reps)
Tabata Couplets . . .
8 Rounds (of each)
Box Jumps (24/20)
Renegade Row (50/35)
Rest 2 Minutes
8 Rounds (of Each)
Shoulder to Overhead (50/35)
Burpees Over DB
Record total reps, across all exercises as score.
Front Squat Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor (sit but back to heel) (20 sec per side)
10 Tuck Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!