CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 sets
100 M Jog
10 Band Rows, standing
10 Band Chest press, standing
https://youtu.be/3rX4hA8aPgQ?t=50
B. Specific (Bench)
2 sets
10 Empty bar Bench press, control descent
10 Empty bar bent over rows*
*focus on the scapular region, avoid shrugging.
C. Specific (Metcon)
10 air squats AFAP
rest
10 DB squats AFAP
rest
10 DB thrusters AFAP
Find working weight for workout.
Weightlifting
Bench Press (6 x 10 @60%
)
15 Min Cap.
L4:
10 x 10 @60%
Metcon
Metcon (Time)
5 Rounds for Time . . .
10 Double DumbbellThrusters (50/35)
50 M Farmer Carry (50/35)
5 Tall Box Jumps (33.75/27.75)
18 Min Cap.
L1:
25/15
Plate Jumps
L2:
35/25
24/20
L3:
Rx
L4:
Overhead Carry
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