6
Nov
211107
Santiam CrossFit – CrossFit
Workout
211107 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
25/18 Calorie Row
25 GHD Sit-ups
15 Box Jumps (30/24″)
– INTERMEDIATE –
AMRAP 15:
25/18 Calorie Row
25 GHD Sit-ups (to parallel)
15 Box Jumps (24/20″)
– BEGINNER –
AMRAP 15:
12/8 Calorie Row
25 Sit-ups
15 Box Step-ups (20/12″)
Skill Work
Metcon (No Measure)
4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
Stretching
Metcon (No Measure)
3 Sets:
:30 Rocking Calf Stretch / Side
:30 Standing Quad Stretch / Side