CrossFit Salt De Terre – CrossFit
Warm-up
1. Movement Prep/Activation
2:00 Cardio
-into-
3 SETS
10 Dynamic Squat Stretches
10 Ring Rows
25ft Bear Crawl
10 Banded Shoulder Press
2. Workout Prep
2 SETS
5 Wall Balls
3 Pull-Ups (or 3 jumping pull-ups)
2 Chest to Bar (or 2 jumping chest to bar)
1 Bar Muscle Up (or 1 burpee pull-up)
Metcon
Metcon (Time)
FOR TIME
40 Wall Balls (20/14)
30 Pull-Ups
30 Wall Balls
20 Chest to Bar Pull-Ups
20 Wall Balls
10 Bar Muscle-Ups
INTERMEDIATE
30 Wall Balls (20/24)
25 Pull-Ups
20 Wall Balls
15 Chest to Bar Pull-Ups
15 Wall Balls
5 Bar Muscle-Ups
BEGINNER
20 Wall Ball Thrusters (light)
20 Ring Rows
20 Wall Ball Thrusters
15 Jumping Pull-Ups
15 Wall Ball Thrusters
10 Jumping Chest to Bar
Target: 10-12 minutes
Time cap: 15 minutes
Mini Pump
3 ROUNDS
10 (each leg) Front Foot Elevated Double DB Step Back Lunges
10 Toe Elevated DB RDLs
15 Calf Raises on Plate
-rest as needed between rounds-
Mobility
Metcon (No Measure)
1:00 Standing QL Stretch on rig
1:00 Low Lunge stretch
1:00 Hip Windshield Wipes
1:00 Child’s Pose
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