211008

Santiam CrossFit – CrossFit

Workout

211008 (AMRAP – Reps)

– RX –

4 x 4:30 Rounds For Reps:

800m Run

In remaining time complete as many double unders as possible

– Rest 1:30 between Rounds

– INTERMEDIATE –

4 x 4:30 Rounds For Reps:

600m Run

In remaining time complete as many double unders as possible

– Rest 1:30 between Rounds

– BEGINNER –

4 x 4:30 Rounds For Reps:

500m Run

In remaining time complete as many single unders as possible

– Rest 1:30 between Rounds

Skill Work

Metcon (No Measure)

Post workout:

4 Sets:

:30 GHD Sit-up Hold (parallel)

30 Russian Twist (20/14#)

Stretching

Metcon (No Measure)

3 Sets:

:30 Foam Roll Hamstrings / Side

:30 Foam Roll Calves / Side