CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-fast)
Hero Workout
“Glascoe” (Time)
FOR TIME
21 Back Squats (135/95)
400m Run
21 Front Squats (135/95)
400m Run
21 Deadlifts (135/95)
400m Run
21 Shoulder to Overhead (135/95)
400m Run
INTERMEDIATE
21 Back Squats (115/75)
300m Run
21 Front Squats (115/75)
300m Run
21 Deadlifts (115/75)
300m Run
21 Shoulder to Overhead (115/75)
300m Run
BEGINNER
21 Back Squats (95/65)
200m Run
21 Front Squats (95/65)
200m Run
21 Deadlifts (95/65)
200m Run
21 Shoulder to Overhead (95/65)
200m Run
-Time Cap: 30 minutes
-In honor of Keith Glascoe, firefighter for the FDNY, Ladder 21, who was killed in the line of duty on September 11th, 2001. His friends and co-workers describe him as a very large man (6’4″ and 270lbs!), but what everyone remembers him for was his huge heart.
He is survived by his wife and three sons, who, “miss the giant teddy bear of a man.”
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
Leave a Reply