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Santiam CrossFit – CrossFit

Skill Work

Metcon (No Measure)

Pre-Workout:

On a 8:00 Clock

20 Arch Rocks

20 Hollow Rocks

10 Alternating Single-Leg Box Squats

Workout

Back Squat (9 Sets For Load: Back Squat 10-5-3-1-1-1-3-5-10)

– INTERMEDIATE –

9 Sets For Load:

Back Squat

10-5-3-1-1-1-3-5-10

– BEGINNER –

9 Sets For Load:

Back Squat

10-5-3-1-1-1-3-5-10

Stretching

Metcon (No Measure)

2 Sets:

:30 Couch Stretch / Side

:30 Pigeon Stretch / Side