210921

20
Sep

210921

Santiam CrossFit – CrossFit

Skill Work

Metcon (No Measure)

Pre-Workout:

EMOM 12:

Minute 1 | 5 Box Step-offs

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

Workout

210921 (Time)

– RX –

3 Rounds For Time:

25 DB Push Jerks (50/35#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders

– INTERMEDIATE –

3 Rounds For Time:

25 DB Push Jerks (35/20#)

25 Double Unders

25 Weighted Step-ups (24/20″)

25 Double Unders

– BEGINNER –

3 Rounds For Time:

20 DB Push Jerks (15/10#)

60 Single Unders

20 Step-ups

60 Single Unders

Stretching

Metcon (No Measure)

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves