CrossFit Salt De Terre – CrossFit
Metcon (No Measure)
Perform 5 Sets in 15 Minutes of . . .
5 Bench Press (building) (work up to around 80%)
8 Single Arm Dumbbell Rows (Each Arm)
5 Single Leg Dumbbell RDLs (Each Leg)
30 Second Hollow Hold
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 Calorie Bike/Row
8 Burpees Over Bar
6 Dragon Flags
Rest 1:1 between rounds
Dragon Flag Progressions: https://www.youtube.com/watch?v=pvz7k5gO-DE
Record rounds+ reps as score.
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head