Announcements
We are opening Saturday workouts up to the community! Bring a friend, associate, family member, you name it who might want to exercise with you! Workouts will be team based and lots of fun! We will continue these through the end of the year! Class caps will be waived to accommodate bigger groups. We will still need waivers completed, so if you do bring a guest, please arrive early or send us their email in advance.
Holiday Hours:
Thanksgiving, 11/24 – 9am Team Workout, all other classes cancelled
Black Friday, 11/25 – 9 and 10am, all other classes cancelled
Saturday, 11/26 – Normal schedule resumes
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 rounds @ increasing intensity
20 sec step-up overs
20 sec Walking lunges
20 sec V-ups
20 sec Butt kicks
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific Running Drills
2 x 50ft A skips
2 x 50ft B skips
2 x 50ft Sprint
Metcon
Metcon (4 Rounds for time)
Team Version
4 Rounds for Times
60 Single DB Box Step Overs (50/35), (24/20)
40 Wall Ball, Overhead Partner Sit-Ups* Throw to partner (30/20)
400 M Wall Ball Run
Rest 2 minutes between rounds. Partition step overs as desired. Runs performed together.
L1:
Light DB or Bw Step Overs
20 Sit-Ups *no ball
400 M Run
L2:
35/25
30 Sit-Ups (20/14)
400 M Wall Ball Run
L3 & L4:
Rx
Extra Accessory
Metcon (Weight)
200 M Farmers Carry @ AHAP
Every 30 sec, stop and perform 5 Push-Ups
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