CrossFit Salt De Terre – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
:30 Easy/Mod Bike
6/6 Single Arm KB Deadlift
10 Alt. Dead Bugs
-Rest :30 b/t AMRAPs-
AMRAP x 3 MINUTES
:30 Mod/Hard Bike
6/6 Single Arm Russian KB Swings
10 Alt. Bird Dogs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES
20/15 Cal Bike
30 Russian KB Swing (70/53)|(53/35)
40 Sit-Ups
50m Single Arm KB Suitcase Carry*
*Switch Arms at 25m. If you drop KB at any point during the 50m, perform 3 Burpees then continue the walk.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 26 MINUTES*
40/30 Cal Bike
60 Russian KB Swings (70/53)|(53/35)
80 Sit-Ups
*P1 works, while P2 holds KB any way above the waist. KB is used by P1 during the swings, P2 will hold a plank. Split work as needed. If the KB touches the floor at any time in the workout, both partners perform 5 synchronized Burpees.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Post-Workout Strength
Metcon (No Measure)
2-3 SETS
15 Glute Bridge-Ups + :30 Glute Bridge Hold
10/10 Banded RNT Split Squats*
-Rest as Needed b/t Sets-
*No Additional Weight.
(No Measure)
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