24
Oct
211025
Santiam CrossFit – CrossFit
Skill Work
Metcon (No Measure)
Pre-Workout:
Wall Walk and Bent Over Row Strength Practice
Workout
211025 (Time)
– RX –
4 Rounds For Time:
50-ft. Overhead Walking Lunge (135/95#)
25 GHD Sit-ups
– INTERMEDIATE –
4 Rounds For Time:
50-ft. Overhead Walking Lunge (95/65#)
15 GHD Sit-ups
– BEGINNER –
4 Rounds For Time:
50-ft. Overhead Walking Lunge (65/45#)
25 Sit-ups
Stretching
Metcon (No Measure)
Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side
Work Your Weakness
Metcon (No Measure)
– STRENGTH 1 –
10 Sets:
:30 Max Strict Handstand Push-ups
– Rest 1:00
– Substitute DB Strict Press
Metcon (No Measure)
– SKILL 1 –
EMOM 10:
3-6 Bar Muscle-ups
Metcon (Distance)
– STAMINA 1 –
12 Sets For Distance:
150m Row (hard)
150m Row (easy)
Metcon (Time)
– STAMINA 2 –
5 Rounds For Time:
1000m Bike
– Rest 2:00 between rounds