210830

29
Aug

210830

Santiam CrossFit – CrossFit

Workout

Push Press (5 Sets For Load: 5 Push Press)

– INTERMEDIATE –

5 Sets For Load:

5 Push Press

– BEGINNER –

5 Sets For Load:

5 Push Press

Skill Work

Metcon (No Measure)

4 Sets For Reps:

:20 Archer Push-ups

Rest :10

:20 Archer Rows

Rest :10

Stretching

Metcon (No Measure)

Accumulate:

1:00 Banded Shoulder Stretch / Side

Work on your Weakness

Metcon (Weight)

– STRENGTH 1 –

7 Sets For Load:

1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat

Metcon (No Measure)

– SKILL 1 –

8 Sets:

:20 Handstand Hold

– Rest :10

Metcon (Time)

– STAMINA 1 –

5 Rounds For Time:

200m Run

200m Walk

– Record each 200m run time

Metcon (Calories)

– STAMINA 2 –

15 Rounds For Calories:

:30 Bike Slow

:15 Bike Fast