210929

28
Sep

210929

Santiam CrossFit – CrossFit

Workout

210929 (AMRAP – Rounds and Reps)

– RX –

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

– INTERMEDIATE –

AMRAP 5

5 KB Swings Single-Arm Swings / Arm (35/26#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

– BEGINNER –

AMRAP 5

5 KB Swings Single Arm Swings / Arm (26/18#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

Skill Work

Metcon (No Measure)

3 Set:

20 Alternating Single-Leg Deadlifts

10 Single-Arm Bent Over Rows / Arm

:30 Single-Arm KB Rack Hold / Side

Stretching

Metcon (No Measure)

2 Sets:

:30 Seated Torso Twist / Side

:30 Seated Straddle Stretch