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
Metcon (Time)
FOR TIME
Teams of 2
10 sets (5 each)
24/19 Calorie Row (OR Ski)
24/19 Calorie Bike
INTERMEDIATE
Teams of 2
10 sets (5 each)
20/16 Calorie Row (OR Ski)
20/16 Calorie Bike
BEGINNER
Teams of 2
10 sets (5 each)
15/12 Calorie Row (OR Ski)
15/12 Calorie Bike
Target time: 20 minutes
Time cap: 25 minutes
Time cap each round: 3 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
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