211024

23
Oct

211024

Santiam CrossFit – CrossFit

Workout

211024 (Time)

– RX –

10 Rounds For Time:

15 Russian KB Swings (70/53#)

15 Up-downs Over KB

15/11 Calorie Row

– Alternate full rounds with a partner

– INTERMEDIATE –

10 Rounds For Time:

15 Russian KB Swings (53/35#)

15 Up-downs Over KB

15/11 Calorie Row

– Alternate full rounds with a partner

– BEGINNER –

10 Rounds For Time:

10 Russian KB Swings (35/26#)

10 Up-downs Over KB

10/7 Calorie Row

– Alternate full rounds with a partner

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

Accumulate:

30 Alternating Scorpion Stretches

1:00 Piriformis Stretch / Side