CrossFit Salt De Terre – CrossFit
Weightlifting
One and One Quarter Front Squat (3-3-3-3-3-3-3-3)
https://www.youtube.com/watch?v=wbo39M1IGOg
50% x 3
60% x 3
70% x 3 (6 sets)
Take 15 min on this. Rest 1 min between sets. You will love it.
Metcon
Metcon (Time)
5 Rounds For Time . . .
450 M Run OR 525 M Row
10 Strict Ring Dips
10 Shoulder to Overhead (135/95)
L1: Run or Row, Dumbbell Pushups, Light Barbell
L2: Run or Row, Asst Dips on Horns, 115/75
L3: Rx
L4: Run or Row, 5/3 Ring MUs, 155/105
20 Min Cap.
Dumbbell Push-Ups: https://www.youtube.com/watch?v=dQI6FEr5P3U
Warm-up
Soccer Warm-Up (No Measure)
Head Outside and perform each movement down and back
Butt Kicks
High Knees
Side Step
Karaoke
Toy Soldiers
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.
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