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