210817

16
Aug

210817

Santiam CrossFit – CrossFit

Warm-up

Set 1:

2 Rounds:

:20 In-place Alternating Soldier Kicks

Rest :10

:20 High Plank to Low Plank

Rest :10

Set 2:

2 Rounds:

:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10

:20 Alternating Reach, Roll, Lift

Rest :10

Specific Warm-Up:

Set 1:

15 Pulls on the rower (Easy pace)

5 Push-ups (Everyone with hands elevated)

Set 2:

15 Pulls on the rower (18-20 Strokes per minute pace)

5 Push-ups (Everyone from knees)

Set 3:

15 Pulls on the rower (22-24 Strokes per minute pace)

5 Push-ups (From toes if able)

Set 4:

15 Pulls on the rower (26-30+ Strokes per minute pace)

5 Push-ups (Workout option)

Skill Work

Metcon (No Measure)

Pre-Workout:

Handstand Hold Practice
3 Sets

:30 Handstand Hold

Rest :30

Workout

210817 (Time)

– RX –

4 Rounds For Time:

25/18 Calorie Row

25 Push-ups

– INTERMEDIATE –

4 Rounds For Time:

20/14 Calorie Row

20 Push-ups

– BEGINNER –

4 Rounds For Time:

15/10 Calorie Row

15 Push-ups

Stretching

Metcon (No Measure)

3 Sets:

:30 Alternating Standing Figure 4 Stretch

:30 Standing Hamstring Stretch / Side