CrossFit Salt De Terre – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
5 Back Squats (empty bar (build across)
10-second Hollow Hold
10 Walking lunge Steps
5 Low Box Jumps
2. Workout Prep
2 sets
2 Back Squats (build in weight)
4 Walking Lunge steps
1 Box Jump (build in height)
Workout
Metcon (Time)
For Time (Teams of 2)
6 rounds
10 Back Squats (155/105)
100ft Walking Lunge
10 Box Jumps (30/24)
Intermediate
6 rounds (Teams of 2)
10 Back Squats (135/95)
100ft Walking Lunge
10 Box Jumps (24/20)
Beginner
6 rounds (Teams of 2)
10 Back Squats (light)
50ft Walking Lunge
10 Box Step Ups (24/20)
Partners alternate movements
Target time: 12 minutes
Time cap: 15 minutes
Mini Pump
Metcon (Checkmark)
3 Rounds
10 Bent Over Barbell Row @ moderate weight
12 DB Skull Crushers @ moderate weight
Mobility
Metcon (No Measure)
1:00 Couch Stretch
1:00 Pigeon Stretch on Box
1:00 Scorpion Stretch
1:00 Lying Spinal Twist
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