211012

11
Oct

211012

Santiam CrossFit – CrossFit

Workout

211012 (Time)

– RX –

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate 2000/1600m

– INTERMEDIATE –

For Time:

20 Pulls on the Rower

15 Wall Balls (16/10#)

– Row until you accumulate 1600/1200m

– BEGINNER –

For Time:

20 Pulls on the Rower

10 Wall Balls (10/8#)

– Row until you accumulate 1200/900m

Skill Work

Metcon (No Measure)

3 Sets:

30 Russian Twists

20 Alternating Single-Leg Deadlifts (20/14#)

Stretching

Metcon (No Measure)

Accumulate:

1:00 Couch Stretch / Side

1:00 Quad Foam Roll /Side

1:00 Press-up Hold