28
Aug
210829
Santiam CrossFit – CrossFit
Workout
210829 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls (20/14#) (10/9-ft.)
– Add 3 reps to each movement after each completed round.
– INTERMEDIATE –
AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls (14/10#) (10/9-ft.)
– BEGINNER –
AMRAP 12:
3-6-9-12…
Calorie Row
Medball Thruster (10/8#)
Skill Work
Metcon (No Measure)
Accumulate:
50 Pike-ups on Rower
25 Medball V-ups
Stretching
Metcon (No Measure)
3 Sets:
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch
:30 Frog Stretch