4
Jul
7/5/2018
Santiam CrossFit – CrossFit
Warm-up
Empty Bar Thirty Second Squat
Add Weight – Thirty Second Squat
Add Weight – Thirty Second Squat
Tempo Front Squats (2-2-2-2-2-2-2)
The rules are simple. Control on the way down, pause and control on the way up. No set tempo.
Metcon (Time)
7-15-23
Handstand Push-Ups
Chin-Ups
Post Strength
10 Bottom Position Bounces – Increase weight each round