211020

19
Oct

211020

Santiam CrossFit – CrossFit

Workout

211020 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

– Add 10 reps to the Hip Extensions and sit-ups after each round.

– INTERMEDIATE –

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (35/25#)

10 Weighted Sit-ups (20/14#)

– Add 10 reps to the Hip Extensions and sit-ups after each round.

– BEGINNER –

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (25/15#)

10 Sit-ups

– Add 10 reps to the Hip Extensions and sit-ups after each round.

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

:30 Press-up Hold

:30 Groiner Stretch / Side

:30 Lacrosse Ball Calves / Side

:30 Lacrosse Ball Forearm / Side