CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
5 Rounds of Rowling
Penalty is Burpees over Rower (Max penalty reps=5)
2. Workout Prep
2 sets:
15-second Sprints!
*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.
-rest 2:00 between-
Metcon
500m Row (Time)
Max Effort 500m Row
Max Effort 500m Row
Rest 8-10 Minutes
Death By Shuttle Runs (AMRAP – Rounds)
Min 1 – 1 Shuttle Run (25′ out; 25′ back)
Min 2 – 2 Shuttle Runs
Min 3 – 3 Shuttle Runs
Etc.. until you are unable to complete the designated number.
Mini Pump
TIME PERMITTING
Mini-Pump (Checkmark)
3 Rounds
12 Double KB Seesaw Row
8-10 Bottom’s Up KB press (each side)
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