CrossFit Salt De Terre – CrossFit
Warm-up
1. Movement Prep/Activation
3 sets:
45 Second Bike (increase pacing)
5 Russian Kettlebell Swings
5 Inch Worms
5 Bench Press (empty bar-build across sets)
2. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings
:20 Plank Hold
Strength
Bench Press (5×3)
Every 2:00 for 5 Sets:
3 Bench Press @80% of 1RM
Metcon
Metcon (3 Rounds for reps)
EMOM x 15min (:45 Work/:15 Rest)
Min 1: Partner 1: 12/10 Calorie Air Bike
Partner 2: Max American Kettlebell Swings (70/53)
Min 2: Switch
Min 3: Partner 1: 12/10 Calorie Air Bike
Partner 2: Max Double Kettlebell Front Rack Hold
Min 4: Switch
Min 5: Rest
Score is total number of kettlebell swings and seconds accumulated in front rack hold.
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