7
Oct
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