CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 Rounds
100MRun
30 sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
5 Single Leg Deadlifts Per Leg, 5 Romanian Deadlifts, 5 Presses + Twist per arm
Metcon
Team Version (Time)
In Teams of 3 Perform for Time . . .
15 Rounds (5 rounds each)
200 MRun (1 Partner)
Single Arm, Overhead Dumbbell Hold (50/35)
30 Pull-Ups
40 Min Cap.
Team Flow
Rd 1. P1 Runs, P2 Hold, P3 Pull-ups
Rd 2 P3 Runs, P1 Hold, P2 Pull-ups
Rd 3 P2 Runs, P3 Hold, P1 Pull-ups
The Runner always goes to the Hold
The Pull Up always goes to run
The Hold always goes to Pull Ups
Switch stations when Run and Pull-ups are done, Hold until both partners are done.
L1:
25/15
Ring Rows
L2:
35/20
Asst Pull-Ups
L3 & L4:
Rx
Accessory (Checkmark)
3 Rounds (time permitting)
Copenhagen Plank
45 sec per side
Rest 2 min
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