Front Rack Mobility Clinic THIS SATURDAY, 10/17 at 11:30am with Motion Rx. FREE for members. No RSVP required, just show up!
CrossFit Salt De Terre – CrossFit
4 Sets at Walking Pace . . .
6 Single Arm DB Press at 62X1 Tempo *Each Arm
6 Barbell Bent Over Rows
6 Romanian Deadlifts
30 Seconds (L-Sit Holds)
Take 30 min on this. Try to do all the presses at the same weight and build in weight on the bent over rows and deadlifts.
L Sit hold variations include:
L1: Between boxes, knees up
L2: Between boxes, legs out straight
L3: On rings, knees up or legs straigHT
L4: On floor, using dumbbells (https://www.youtube.com/watch?v=lCLgXtQxMuA)
Record weight used on presses as score.
10 Min Max Effort Assault Bike
Perform for max calories. Work in as you are doing the above, so we can rotate who is using the bikes.
CrossFit Barn Yard Warm-Up (No Measure)
2 Min Cardio (row, bike, run, jump depending on the day), then . . .
Inchworms (5 or down the rig)
Crab Walk (forward and backward, up and down the rig)
Frog Jump (up and down the rig)
Duck Walk (up and down the rig)
Alligator Walk (up and down the rig)
Bear Crawl (up and down the rig)
Then, move into movement specific warm-up for the day.