Announcements
Nutrition Seminar Thursday, December 3rd at 6:30pm. No 6:30pm CrossFit Class that evening. Come meet Registered Dietitian and Sports Nutritionist, Kelsey Beckmann and learn how you can stick to your diet plans over the holidays. There will lots of time for Q&A, so come armed with questions!
Holiday Schedule
The days before and after Thanksgiving have been historically slow, and we want to give our coaches some extra time with family, so this year our holiday schedule will be:
• No PM classes 11/25. 6am, 8:30am and Noon ONLY.
• CLOSED Thursday, 11/26 for Thanksgiving.
• 9am Class ONLY Friday, 11/27
• 9am Class ONLY, Saturday, 11/28
CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
2 Rounds
16 Overhead Squats (95/65)
8 Bar Facing Burpees
16 C2B Pull Ups
(Then)
2 Rounds
16 Overhead Squats
8 Bar Facing Burpees
16 Bar Muscle Ups
*If 4 rounds are completed in less than 20 min, start back at the top.
L1: 45/35, Jumping Pullups + Banded Pullups
L2: 75/55, Asst Pullups + Asst C2B Pullups
L3: Jumping Bar MU
L4: Rx
Weightlifting
Front Rack Lunge (10-10-10-10-10-10-10)
Built to a heavy set of 10. Step forward. Alternate legs per step.
Take till the end of class on this. Take 6-8 sets.
Warm-up
Full Body Warm-Up (No Measure)
3 Rounds of . . .
10 Reps/Movement
Samson Stretch
Wall Slides
Yoga Push-Ups
Thoracic Rotations (5/side)
Supermans
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