CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (3-3-3-3-3-2-2-1-1)
45% x 3
55% x 3
65% x 3
75% x 3
80% x 3
80% x 3
85% x 2
85% x 2
90% x 1
90% x 1
Take 20 min on this.
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16-18-20 Reps For Time
Wallballs(20/14)
DB (or KB) Box Step Up and Overs (50/35)
Pull-Ups
20 Min Cap.
Warm-up
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
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