210818

Santiam CrossFit – CrossFit

Warm-up

On a 6:00 Clock

100m Jog

8 Box Step-ups

6 Skips for Height

4 Depth Jumps

2 Burpee Box Jump Overs

Workout

Split Jerk (For Load: 5-5-3-3-3-1-1-1-1 Split Jerk)

– INTERMEDIATE –

For Load:

5-5-3-3-3-1-1-1-1

Split Jerk

– BEGINNER –

For Load:

5-5-3-3-3-1-1-1-1

Split Jerk

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side