210916

15
Sep

210916

Santiam CrossFit – CrossFit

Workout

210916 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

20/15 Calorie Row

15 Ring Dips

10 DB Turkish Get-ups (50/35#)

– INTERMEDIATE –

AMRAP 20:

15/10 Calorie Row

10 Ring Dips

10 DB Turkish Get-ups (35/20#)

– BEGINNER –

AMRAP 20:

10/6 Calorie Row

15 Leg-Assisted Ring Dips

10 DB Turkish Get-ups (10/5#)

Skill Work

Metcon (No Measure)

3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB

Stretching

Metcon (No Measure)

3 Sets:

:30 Reach, Roll, and Lift

:30 Seated Torso Twist / Side

:30 Frog Stretch