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
Weightlifting
Front Squat (3-3-3-3-3-3-3-3-3-3)
Build to a heavy set of 3 over 10 sets. After last set, rest 2 min then perform a max set of backsquats. Drop weight 25% and repeat another max set of back squats, then drop weight a final 25% and complete a last set of max effort back squats.
Take 25 min on this.
Metcon
Metcon (Time)
15-12-9 Reps for Time . . .
Burpee + Strict Pullups
*Before first round, between each round, and after last round, complete 100 Double Unders.
L1: Burpee + Jumping Pullups, 50 Singles
L2: Burpee + Jumping Pullups, 50 Double Unders
L3: Rx
L4: Burpee Bar Muscle-Ups
15 Min Cap.
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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