211009

9
Oct

211009

Santiam CrossFit – CrossFit

Workout

211009 (AMRAP – Rounds and Reps)

– RX –

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (35/25#)

AMRAP:

10 DB Deficit Push-ups

10 DB Squats

– Use two DBs

– INTERMEDIATE –

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (25/15#)

AMRAP:

5 DB Deficit Push-ups

10 DB Squats

– Use two DBs

– BEGINNER –

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (15/10#)

AMRAP:

5 Push-ups

10 DB Squats

– Use two DBs

Skill Work

Metcon (No Measure)

On a 8:00 Clock:

Practice Single-Arm DB Overhead Squats

Stretching

Metcon (No Measure)

3 Sets:

10 A-T-Y Drill

10 Wall Slides