CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
3 Sets . . .
5 KB Goblet Lunge-Lunge Squats*
:30 Max Calorie Row
Rest 2:00 bw sets.
*Start Light and Build to a Moderate Weight. 1 Rep = 1 Lunge L + 1 Lunge R + Squat.
Metcon
“REDLINE” (Time)
With a Partner, Perform 3 Sets of . . .
30-20-10
Front Squats (95/65) * Partition as desired
Burpee Box Jump Overs (24/20) * I go, You go
Rest 1:30 between sets.
18 Min Cap.
L1: Empty Barbell, Regular Burpees
L2: 75/55, Lower Box if Needed
L3: Rx
L4: 135/95, Burpee DL + Step Over (35/20)
Warm-up
Warm-up (No Measure)
1 Round . . .
30 Sec Butt Kicks
30 Sec High Knees
30 Sec Quarter Squats
30 Sec Wall Sit
INTO…
2 Rounds . . .
10 Alt. 90/90 Hip Rotations
:20 KB Goblet Hold
:30 Tuck Hold
INTO…
2 Rounds . . .
5 Bodyweight Lunge-Lunge-Squats
10 Spiderman Reaches, Alt
:30 Hollow Hold
INTO…
1:00 Reverse Lunge + Knee Up, Alt
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