CrossFit Salt De Terre – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation
2 sets:
5 Inchworms to Cobra/Push-up
5 Kip Swings/KTE
5/5 Single-leg Box Step-downs
10 BWS
2 sets:
3 PVC Snatch Push Press
3 PVC OHS
3 TTB
2 Burpee Box Jump Overs
Strength
Snatch Push Press + OHS (Weight)
Every 2:00 for 5 Sets
1 Snatch Push Press + 1 Overhead Squat
-Build Weight Across Sets
Workout
Metcon (5 Rounds for time)
Every 3:00 for 5 Sets
10 Toes to Bar
8 Burpee Box Jump Over (24/20)
10 Toes to Bar
Intermediate
Every 3:00 for 5 Sets
8 Toes to Bar
6 Burpee Box Step Over (24/20)
8 Toes to Bar
Beginner
Every 3:00 for 5 Sets
10 Kipping Knee Raises
8 Up Down + Box Step Up (low box)
10 Kipping Knee Raises
Target time each set: 1:15
Time cap each set: 2 minutes
Mobility
Metcon (No Measure)
1:00 Chest Opener Stretch on Box
1:00 Down-Dog to Cobra
1:00 Squat Stretch with Spinal Twist
1:00 Child’s Pose
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