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