CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
15 Min EMOM
MIN 1 – 5 Deadlifts*
MIN 2 – :15 Active Hang + 3-5 Strict Pull-Ups
Min 3: 30-45 Sec Handstand Hold
*Start Moderate and build up to workout weight.
Handstand Holds can be on the wall or unsupported.
Modifications include:
Pike Hold on Floor, Pike Hold w feet on box, Seated Dumbbell Hold
Metcon
Metcon (Time)
5 Rounds for Time . ..
3 Deadlifts (275/185)
100 M Farmers Carry (53/35)
7 Strict Pull-Ups
14 Alt. Single Arm Russian KB Swings
20 Min Cap.
L1: 70% DL, Light Dumbbells or Kettlebells, Ring Rows
L2: 70% DL, 35/25, Seated Pull-Ups
L3: Rx
L4: 70% DL, Strict C2B
Warm-up
Warm-up (No Measure)
400 M Run
Then . . .
2 Rounds . . .
10 Barbell Deadlifts
10 Ring Rows
:10 Dead Hang + 10 Active Hang
INTO…
2 Rounds . . .
10 Single Leg RDLs (5/leg)
5 Scap Pull-Ups + 5 Pendulum Swings
5 Inch Worms
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