Announcements
Heads up that June-September merchandise purchases will be charged at the end of this week. We charge quarterly to avoid the enormous fees. You will receive an itemized receipt via Wodify and Amy keeps record of all charges if you have any questions.
CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press (5-5-5-5-5-5)
Take 15 min to build to a heavy set of 5 over 6-8 sets.
Take bar off the ground 😉
Metcon
Metcon (Time)
10 Rounds For Time . . .
3 Squat Clean & Split Jerks (135/95)
4/3 Bar Muscle Ups
30 Double Unders
22 Min Cap.
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
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