CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
2:00 Run
-into-
8:00 AMRAP
:30 Jump Rope
5 Scap Pull Ups
5 Up Downs
2 Low Bar Muscle Up Transitions
2. Workout Prep
1 set:
10 Double Unders
2 Burpee Pull Ups
5 Double Unders
1 Burpee Bar Muscle Ups
Metcon
Metcon (4 Rounds for time)
For Time
4 sets
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Intermediate
4 sets
35 Double Unders
7 Burpee Pull Ups
35 Double Unders
5 Burpee Chest to Bar
-rest 3:00 between sets-
Beginner
4 sets
50 Single Unders
10 Up Down + Ring Row
50 Single Unders
3 Up Down + Jumping pull Up
-rest 3:00 between sets-
Target time each set: 3:15 – 4 minutes
Time cap each set: 5 minutes
Mini Pump
Mini-Pump (Checkmark)
4 Rounds
10 DB Box Step-Ups @ Light-Moderate weight
15 Dumbbell Calf Raise @ Light weight
-Rest 1 min b/t rounds-
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