CrossFit – Sat, Dec 30

CrossFit Salt De Terre – CrossFit

Warm-up

Warm-Up (No Measure)

1. Movement Prep/Activation

1 set:

2:00 Ski or Row

2:00 Bike

(slow and steady)

2. Workout Prep

1 set:

5/4 Calorie Ski or Row

5/4 Calorie Bike

(at workout pace)

Partner Workout

2024 (Time)

FOR TIME

Teams of 2

5 SETS

P1 – 20 Burpees

P2 – 24 Calories (machine of choice)

-then-

P2 – 20 Burpees

P1 – 24 Calories

INTERMEDIATE

Teams of 2

5 SETS

P1 – 15 Burpees

P2 – 20 Calories

-then-

P2 – 15 Burpees

P1 – 20 Calories

BEGINNER

Teams of 2

10 sets

P1 – 12 Burpees

P2 – 18 Calories

-then-

P2 – 22 Burpees

P1 – 18 Calories
Target time: 20 minutes

Time cap: 25 minutes

Mini Pump

Mini Pump (Checkmark)

3 ROUNDS

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back