CrossFit Salt De Terre – CrossFit
Warm-Up (No Measure)
1. Movement Prep/Activation
3 Sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
2 Sets:
5/4 Calorie Row
5 Front Squats
5 Shoulder Press
5 Push Jerks
2. Workout Prep
1 or 2 sets:
5/4 Cal Row
1x50ft Shuttle Run
Strength/Accessory
Front Squat + Push Press + Push Jerk (Weight)
12:00 to build to a heavy complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
Metcon
Metcon (Time)
EVERY 5:00 FOR 3 SETS
5-10-15 Calorie Row
*3x50ft Shuttle Run after each Row
**Women’s Calories: 4-8-12
INTERMEDIATE
4-8-12 Calorie Row
*3x50ft Shuttle Run after each Row
**Women’s Calories: 3-7-10
BEGINNER
3-6-9 Calorie Row
*3x50ft Shuttle Run after each Row
**Women’s Calories: 2-5-7
Target Time each set: 2:30-3:00
Short on rowers: Partner up and go 3:00 on/3:00 off; or sub for bike
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