CrossFit Salt De Terre – CrossFit
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
45 Min Cap.
L1: 400 M, Russian Swings at Light weight, Ring Rows
L2: 53/35, Asst Pull-Ups
L3 & L4: Rx
Warm-up
Warm-up (No Measure)
A. General
*** Grab the kettlebell you will be using for the workout.
200 M Run
30 sec Quadruped Calf Pedals
https://youtu.be/Ohyf69vbHbA
15 Good Mornings
15 RDLs w Kettlebell
15 Russian Swings
15 Sec Lat Stretch w Kettlebell (per side)
10 Sec Partner Pull-Up Stretch on Rig (3 sets each, alt with partner)
Partner Pull-Up Stretch: https://www.youtube.com/watch?v=VU0yvJflPp4
Extra Accessory
Metcon (No Measure)
3 sets
10 Psoas march**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
Leave a Reply