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
Shoulder Press (10-10-10-10-10)
Build to a heavy set of 10 over 5 sets. Immediately after each set, perform a max effort set of clapping push-ups OR 10 negative push-ups, then rest 90 seconds.
Record best set of 10.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Partner AMRAP
Alternate Full Rounds of . . .
10 Toes to Bar
12 Overhead Squats (75/55)
L1: V-ups, Light Barbell
L2: Hang Knee Raises, 55/35
L3: Rx
L4: 95/65
Score is total rounds + reps between both partners.
Warm-up
Shoulder Warm-Up (No Measure)
25 Jumping Jacks
20 Forward Arm Circles
20 Backward Arm Circles
20 Hugs
20 Jumping Jacks
20 Pass Throughs (with band)
20 Around the Body Passes (10 each way)
20 Scap Retractions (pull out and down)
15 Jumping Jacks
10 Face Pulls
10 Chest Pulls
10 Belly Button Pulls
10 Jumping Jacks
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (Right)
10 Single Arm Scap Push-Ups (Right)
5 Jumping Jacks
20 Wrist Circles (make fists, keep elbows stable in front of chest, rotate wrists)
20 Sec Static Wrist Stretches (fingers pointed toward body, arms straight, push into floor, rock from side to side)
20 Forearm/Back of Wrist Stretches (knuckles together) https://youtu.be/HXv5nvU08Qc?t=189
Leave a Reply