CrossFit Salt De Terre – CrossFit
Metcon
Cliff Hanger (Time)
For Time . . .
50 Hang Power Cleans (115/75)
50 Front Rack Alt. Lunges
50 Burpees Over the Bar
100 American KB Swings (53/35)
100 Sit-Ups
25 Min Cap.
L1: Light Barbell, Bodyweight Lunges, 25 Burpees, 50 KBS at 25/18, 50 Sit-Ups
L2: 95/65, 35/25
L3 & L4: Rx
Post-Workout Strength
Metcon (No Measure)
2-3 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold (plate on back)
Rest as needed between sets. Take till the end of class o n this.
Warm-up
Warm-up (No Measure)
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Plank Rotations
MOVT 2 – Lunges
*1 SET = MOVT 1 + MOVT 2
INTO…
2 ROUNDS
5/5 Bodyweight Windmills
10 Clean Deadlifts
15 Russian KBS*
*2nd Round: Switch to American KBS
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