CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
Partner WOD!!!
While Partner 1 Performs . . .
4 Rounds Of . . .
20 Box Jumps (30/24)
10 Strict Pull-Ups
5 Pistol Squats (per leg)
Partner 2 Performs . . .
Max Calorie Row
When Partner 1 finishes his/her 4 rounds, both partners stop and Rest 2 Min AND WIPE EQUIPMENT DOWN. Then, partners switch places.
You will have 2 scores for this. The first is your total time, including the rest and your second is the total calories rowed between you and your partner. Put the time here and the calories below.
40 Min Cap.
Metcon (Calories)
Max Calorie Row
Add both partner’s calories together and record number here.
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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