CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 . . .
12 Min AMRAP
80 Slam Balls
50 Push-Ups
20 Strict Pull-Ups
Rest 1:00 . . .
12 Min AMRAP
80 Dumbbell Squat Snatches (50/35)
50 Plyo Push-Ups (45/25)
20 Pull-Ups
Partition work as Needed. P1 works while P2 Rests.
Score is Total Rounds + Reps.
L1: Lighter Ball (use a wall ball), Elevated Hands Push-Ups, Ring Rows to. Dumbbell Power Snatch at Light Weight, Bench Dips
L2: 35/25, Band Assisted Pull-Ups
L3 & L4: Rx
Post-Workout Strength
Metcon (No Measure)
2-3 SETS
20 Dumbbell Floor Press*
15 Dual Dumbbell Hammer Curls
10 Dual Dumbbell Bent Over Reverse Flyes
Rest as needed.
* Option to put back on wall ball.
Dumbbell Floor Press:
https://www.youtube.com/watch?v=tXv-rEa5xn8
Dumbbell Floor Press on Wallball:
https://www.youtube.com/watch?v=WSetDwMZbzs
Dual Dumbbell Hammer Curls:
https://www.youtube.com/watch?v=P5sXHLmXmBM
10 Dual Dumbbell Bent Over Reverse Flyes: https://www.youtube.com/watch?v=hf7jnF45N_I
Warm-up
Warm-up (No Measure)
6 Min EMOM (:45 ON / :15 OFF)
MIN 1 – Forward Stepping Lunges
MIN 2 – 5 Good Mornings into Max Kang Squats
MIN 3 -Lunge to Knee Up (step back)
MIN 4 – 10 Scap Push-Ups into Max Push-Up Negatives
MIN 5 – Jumping Lunges
MIN 6 – Ring Rows
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