Santiam CrossFit – CrossFit

Metcon (No Measure)

Good Ol’ Bro Session

5 minutes at each station for quality

1- 5 sets of 40ft farmers carry sled drag

*sled strap to your back walk 20ft down and 20ft back with a KB in each hand

2- 5 sets of 10 barbell curls

3- 5 sets of 10 bench press

4- 5 sets of 10 bent over rows

5- 5 sets of 10 weighted glute bridges

6- 5 sets of 10 banded box step ups 24/20

*place band around your neck and under foot that is planted on top of the box. Drive up to standing position 10 times on each leg. Check out Dave Lipson’s Instagram for more details.