CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
3 sets:
10 Roll and Reach
20 Banded Side Steps
10 Banded Glute Bridges
-into-
3 sets:
30 Single Unders
5 Back Squats (empty bar-build in weight)
20-second Knee Plank
3. Workout Prep
2 sets:
10 Double Unders
5 Push Ups
Metcon
Metcon (4 Rounds for time)
FOR TIME
4 SETS
18 Pull Ups
50ft Single Dumbbell Overhead Walking Lunge (50/35)
12 Single Arm Alternating Devil’s Press (50/35)
50ft Single Dumbbell Overhead Walking Lunge (50/35)
-rest 1:1 between sets-
INTERMEDIATE
4 sets
14 Pull Ups
50ft Single Dumbbell Walking Lunge (35/25)
12 Single Arm Alternating Devil’s Press (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
-rest 1:1 between sets-
BEGINNER
4 sets
16 Jumping Pull Ups
50ft Walking Lunge
12 Single Arm Alternating Clean and Jerks (light)
50ft Walking Lunge
-rest 1:1 between sets-
PARTNER
8 ROUNDS (partners split work)
36 Pull Ups
100ft Single Dumbbell Overhead Walking Lunge (50/35)
24 Single Arm Alternating Devil’s Press (50/35)
100ft Single Dumbbell Overhead Walking Lunge (50/35)
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Overall time cap: 35 minutes
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
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