210919

18
Sep

210919

Santiam CrossFit – CrossFit

Workout

210919 (Time)

– RX –

For Time:

800m Run

40 Wall Balls (20/14#) (10/9-ft.)

400m Weighted Run (20/14#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

– INTERMEDIATE –

For Time:

800m Run

40 Wall Balls (14/10#) (10/9-ft.)

400m Weighted Run (14/10#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

– BEGINNER –

For Time:

400m Run

20 Wall Balls (10/6#) (10/9-ft.)

200m Weighted Run (10/6#)

10 Wall Balls

200m Weighted Run

10 Wall Balls

400m Run

20 Wall Balls

Skill Work

Metcon (No Measure)

Accumulate:

100 Shoulder Taps (feet on medball)

2:00 Weighted Hollow Hold

Stretching

Metcon (No Measure)

3 Sets:

:30 Banded Hamstring Stretch / Side

:30 Couch Stretch / Side