210829

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