211021

20
Oct

211021

Santiam CrossFit – CrossFit

Workout

211021 (Time)

– RX –

For Time

1,000/800m Row

25 Box Jumps (30/24″)

1,000/800m Row

50 Box Jumps (24/20″)

1,000/800m Row

75 Box Jumps (20/14″)

– INTERMEDIATE –

For Time

800/600m Row

20 Box Step-ups (30/24″)

800/600m Row

35 Box Jumps (24/20″)

800/600m Row

50 Box Jumps (20/14″)

– BEGINNER –

For Time

600/475m Row

20 Box Step-ups (20/14″)

600/475m Row

30 Box Jumps (20/14″)

600/475m Row

40 Box Step-ups (20/14″)

Skill Work

Metcon (No Measure)

3 Sets:

16 Knees-to-Elbows in Plank

16 Alternating Single-Leg Box Squats

Stretching

Metcon (No Measure)

Accumulate:

1:00 Calf Stretch / Side

1:00 Lacrosse Ball Roll / Foot