CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 Rounds
100 m Run
10 Pause Squats
B. Mobility
Pigeon Pose – tall, lean, twist (20 sec per position)
2 x per side
C. Specific
2 sets
10 Side lunges, alt
7/7 Single leg glute bridge
5 Jumping back squat @ 4 sec down
Weightlifting
Back Squat (3 x 10 @55-65%
Rest 2-3 minutes between sets)
Take 2-3 warm up sets to gauge weight. Then take no more than 12 min on your 3 working sets.
Metcon
Metcon (Time)
In Teams of 3, Perform 3 Rounds for Time . . .
Partner 1 Performs:
400 M Run (big loop)
Partner 2 Performs an AMRAP of:
30 Air Squats
30 Curtsy Lunges (alt) (35/25)
Partner 3 Performs:
Max Distance Sled Drag (135/90)
Switch when partner 1 completes run.
24 Min Cap.
L1:
200 M Run, 15 squats, 20 lunges, Lighter Sled
L2:
300 M Run
L3:
Rx
L4:
53/35 for squats and lunges, 170/135
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