CrossFit Salt De Terre – CrossFit
Warm-up
Warm-up (No Measure)
3:00 ROW…
1st Minute Focus: Keep the chain in the center of the box
2nd Minute Focus: Once the hands pass the knees, then bend them and slide forward
3rd Minute Focus: Hips & Shoulders move together
INTO…
2 ROUNDS
5 Cuban Presses + :20 Overhead Hold
:30 Plank*
5 Kip Swings + 5 Kipping Knee Raises (Alternative: Tuck-Ups)
*2nd Round: :15/:15 Single Arm Plank Hold
Strength
Metcon (Weight)
3 SETS
4 Strict Press + 4 Push Press*
1:00 Plank Hold*
*Start light and build up to or slightly past workout weight. Single-Arm Plank optional for :30/:30 (L/R).
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
“GET TO WORK” (AMRAP – Rounds and Reps)
16 Min AMRAP
8 Power Cleans (115/75)
16 Pull-Ups
8 Push Press (115/75)
4 Toes to Bar
*Each round, increase by 4 Toes to Bar.
NOTE: New Benchmark
Leave a Reply