Announcements
Holiday Hours:
Xmas Eve, 12/24 – CLOSED
Christmas Day, 12/25 – CLOSED
Saturday, 12/26 – CLOSED
New Years
New Year’s Eve, 12/31 – CLOSED
New Year’s Day, 1/1- CLOSED
CrossFit Salt De Terre – CrossFit
Metcon
12 Days of Christmas, Team WOD (Time)
The Twelve Days Of Christmas
Perform in Teams of 4 (2 Guys/2 Gals)
20,000# Dead Lift (accumulated)
10,000# Ground to Overhead (accumulated)
100 Pull-Ups (4-1 jumping pull-up sub)
1 Mile Run ** Relay style
300 M Partner Carry (sub sandbag carry on back)
160 Burpees
200 Double Unders (3-1 single sub)
100 Air Squats
100 Sit-Ups
100 Pull-Ups (4-1 jumping pull-up sub)
1 Mile Run ** Relay style
300 M Overhead Sandbag Carry
Be sure to use separate equipment.
For deadlifts and ground to overheads – Choose your strategy – lots of light weight reps or less heavy reps.
For run: 2 ppl run at a time = 1/2 mile so each pair takes a loop to = 1 mile
For partner carry, sub overhead plate carry (45/25). When plate goes down, must stop moving.
45 Min cap.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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