211019

18
Oct

211019

Santiam CrossFit – CrossFit

Workout

211019 (Time)

– RX –

For Time:

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

– INTERMEDIATE –

For Time:

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for distance)

100 Squats

15 Handstand Push-ups

– BEGINNER –

For Time:

3:00 Plank Hold

70 Squats

50m Bear Crawl

70 Squats

30 Push-ups

Skill Work

Metcon (No Measure)

2 Sets:

10 Single-Arm Ring Rows /Arm

:30 Ring Row Hold

– Use two hands to hold at the top of the ring row hold

Stretching

Metcon (No Measure)

2 Sets:

:30 Banded Shoulder Stretch / Side

:30 Wrist Extension Stretch / Side