17
Sep
210918
Santiam CrossFit – CrossFit
Workout
210918 (AMRAP – Rounds and Reps)
– RX –
AMRAP 18:
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20″)
– With a partner. Partners alternate work and rest.
– INTERMEDIATE –
AMRAP 18:
50/35 Calorie Bike
40 Push-ups
20 Pull-ups
20 Box Jumps (24/20″)
– BEGINNER –
AMRAP 18:
3:00 Calorie Bike
20 Push-ups
20 Ring Rows
20 Box Step-ups (20/14″)
Skill Work
Metcon (No Measure)
Rest, stretch, recover
Stretching
Metcon (No Measure)
Accumulate:
1:00 Foam Rolling Lats / Side
1:00 Lacrosse Ball Roll Each Foot