CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Alt EMOM for 16 Min . . .
5-8 Strict Chest to Bar Pull-Ups
8-12 Bent Over Barbell Rows (AHAP)
60 Sec Dragon Flies
Rest
Dragon Fly: https://www.youtube.com/watch?v=04FvC4JcisU
Scale movements as needed. Record row weight as score.
L4: Perform weighted C2B if possible.
Keep same weight on rows for every set. If you get 12 unbroken every set, go up in weight next time.
Metcon
Metcon (Time)
Partner Wod
Buy In:
100 M Walking Lunges (Alt every 50 M, both partners perform 100 M)
Then . . .
8 x 400 M Sprints
Rest while partner works.
Buy Out:
100 M Broad Jump (Alt every 50 M, both partners perform 100 M)
25 Min Cap.
Warm-up
Dynamic Shoulder Warm-Up (No Measure)
20 Jumping Jacks
15 Arm Circles (forward and backward)
10 Ring Rows
5 Inch Worms
20 Jumping Jacks
15 Trunk Twists
10 Scap Push-Ups
5 Pause Push-Ups
20 Jumping Jacks
15 Bow and Bends
10 Yoga Push-Ups
5 Bridge Twists (R+L = 1) or other Bridge Variation *** Have Fun***
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