CrossFit Salt De Terre – CrossFit
Warm up (No Measure)
A. General
5 minute row:
3 x 40 seconds easy, 20 seconds on
B. Mobility
10-14 alternating scorpions
C. Specific
2 sets
4 Tempo Bench press 4.2.X.1
4 Standing slam balls, increasingly harder
Weightlifting (2 Rounds for weight)
2 sets
12-10-8
DB Bench Press @ Heavy
Kneeling slam balls @ 30/20lbs
Rest 3 minutes between sets
TC: 16 minutes
Score: Weight on DBs
Scaling Options
Beginner
DB bench press, moderate
Kneeling slam balls, light
Intermediate
As written
Conditioning (5 Rounds for time)
Rowing
5 x 500m Sprints
Rest 1:1
TC: 25 minutes
Score: Each 500m for time
Scaling Options
Beginne r
4 x 500m, hard effort
Rest 1:1
Intermediate
As written
Accessory / Extra (No Measure)
Banded Cat Cows
3 x 10
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