CrossFit Salt De Terre – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
Set 1:
10 Ring Rows
3 Inch Worms
10 Dynamic Squat Stretch
Set 2:
3 Strict Pull Ups
5 Push Ups
7 Air Squats
Workout
Metcon (Time)
For Time
Teams of 2
Run 800m (together)
20 Rounds of “Cindy”
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Run 800m (together)
Intermediate
Run 800m (together)
15 Rounds of “Cindy”
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Run 800m (together)
Beginner
Run 600m (together)
10 Rounds
5 Jumping Pull Ups
8 Knee Push Ups
12 Air Squats
Run 600m (together)
Partners alternate “Cindy” movements
Target time: 19-21 minutes
Time cap: 30 minutes
Mini Pump
Metcon (Checkmark)
3 Rounds
10 Barbell Strict Press @ light weight
10 Weighted Hip Thrust
10 Standing DB Lateral Raise @ light weight
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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