211016

15
Oct

211016

Santiam CrossFit – CrossFit

Workout

211016 (Time)

– RX –

For Time:

BUY IN: 400 RUN

90 BURPEES

90 AIR SQUATS

90 DEADLIFTS (135/95)

90 ALT. LUNGES

90 BOX JUMPS (24/20)

90 RUSSIAN KB SWINGS (53/35)

90 WALL BALLS (20/14)

CASH OUT: 400M RUN

ONLY ONE ATHLETE WORKS AT A TIME.

AFTER EACH MOVEMENT EACH PARTNER WILL

PERFORM 10 AB MAT SIT-UPS.

Skill Work

Metcon (No Measure)

With a Partner:

800m KB Farmer Carry

3:00 Plank Hold

– Switch KB carry with partner as needed

Stretching

Metcon (No Measure)

Accumulate:

1:00 Pigeon Stretch / Side

2:00 Foam Roll Upper and Lower Back