CrossFit Salt De Terre – CrossFit
Warm-up
1. Movement Prep/Activation
3 SETS:
8 Banded Pass-Thrus
8 Banded Pull-Aparts
4 Up/Down Dog into Groiner
3 SETS:
:30 Jump Rope
8 OHS with PVC
8 Kip Swing/Hanging Knee Raise
Strength
3 Position Power Snatch (Weight)
12:00 to build to a heavy set of the complex:
1 Power Snatch + 1 Below the Knee Power Snatch + 1 Hang Power Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
5-10-15-20-15…
Toes to Bar
10 Overhead Squats (95/65)
50 Double Unders
INTERMEDIATE
4-8-12-16-20…
Toes to Bar
10 Overhead Squats (75/55)
35 Double Unders
BEGINNER
5-10-15-20-25…
Hanging Knee Raise
10 Goblet Squats (light)
50 Single Unders
Target: 5+ Rounds
Mobility
Mobility (No Measure)
1:00 Chest Opener on Rig
1:00 Calf Stretch on Plate
1:00 Squat Stretch
1:00 Seated Forward Fold
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