6/13/2018

12
Jun

6/13/2018

Santiam CrossFit – CrossFit

Warm-up

Empty Bar Thirty Second Squat

Add Weight – Thirty Second Squat

Add Weight – Thirty Second Squat

Tempo Front Squats (8-8-8-8)

The Rule’s are simple. Control on the way down, pause and control on the way up. No set tempo.

Post Strength

3 rounds:

10 Bottom Position Bounces – Increase weight each round

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10 Chest to Bar Pull-Ups

10 Wall Balls 20/14