CrossFit Salt De Terre – CrossFit
Skills and Drills (3-3-3-3-3-3-3-3-3-3)
Time to work on those shortcomings!
Spend 10 min warming up your pull-ups and dips. Figure out what the hardest variation is for you and stick with that for the workout, even if it takes longer. For example, is it harder to do dips on the horns, or in between a set of boxes?
2 Rounds for Time . . .
1200 M Run (3 loops)
75 Air Squats
50 Wall Ball Sit Ups (20/14)
10 Bar/Ring Muscle Ups
30 min cap.
Sub for muscle ups is 10 strict pull-ups + 10 dips.
Soccer Warm-Up (No Measure)
Head Outside and perform each movement down and back
Skip for Distance
Skip for Height
Broad Jump down, Run Back
Frog Jump down, Run Back
Duck Walk down, Run Back
Then proceed to movement specific warm-up.