CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
5 sets:
Rowling to 100m
Penalty = Burpee Box Step Overs (Max 5)
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
Metcon
Metcon (3 Rounds for reps)
FOR MAX REPS
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
Mini Pump
Mini Pump (Checkmark)
3 Rounds
10/10 Single Arm DB Row
10 Single DB Lat Pull-Overs
12 Double DB Crush Grip Bench Press
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
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