Hey guys! Items purchased June to August will be charged this week – sorry!! Wodify has been in update mode but it good to go now. I apologize for the delay.
Our next giveback event is 10/3 at First Coast No More Homeless Pets at 464 Cassat Ave, Jacksonville, FL 32254-3768, United States from 8:30am to 11:30am. Please RSVP in the fb event, or by emailing me. We can only take 12 for this one. At the last event we had a lot of no shows, so if you RSVPd yes, please show up so you aren’t taking a spot from someone. This event is worth 50 MOM points.
CrossFit Salt De Terre – CrossFit
10 Sets Total for Total Time . . .
10 x 500 M Row
10 x 450 M Run
10 x 150 Speed Steps
10 x 30 Cal Assault Bike
Rest 1 min after each round of whatever cardio exercise you choose.
30 Min Cap.
5 Sets in 15 Min of . . .
6 Z-Press (per arm)
6 Renegade Quad Rows (per arm)
4 Single Leg RDL (Double KB/DB) (per leg)
30 Second L-Sit-Hold
Single Arm Z Press (legs straight): https://www.youtube.com/watch?v=Ib-8BOyAgTQ
Renegade Quad Row: https://www.youtube.com/watch?v=f8o1qeqEWLk
Record weight used as score.
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
20 Air Squats