Apple

4
Jul

Apple

Santiam CrossFit – CrossFit

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Accessory

Metcon (Weight)

Pre-Workout:

Build up to a 2-rep weighted strict pull-up

Workout

Apple (Time)

– RX –

5 Rounds For Time:

25 Wall Balls (20/14#) (10/9-ft)

25 Pull-ups

– LEVEL 2 –

5 Rounds For Time:

20 Wall Balls (14/10#) (10/9-ft)

15 Pull-ups

– LEVEL 1 –

5 Rounds For Time:

15 Wall Balls (10/8#) (9/8-ft)

15 Pull-ups

Stretching

Metcon (No Measure)

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves

Extra Work

Metcon (AMRAP – Reps)

– STRENGTH 1 –

5 Rounds:

1:00 Strict Pull-ups

1:00 Ring Rows

– Rest 2:00

Metcon (Weight)

– STRENGTH 2 –

6 Sets For Load:

6 Strict Weighted Pull-ups

– Rest 1:30 between sets

Metcon (Time)

– ENGINE 1 –

16 Rounds For Time:

250m Row

– Rest :30

Metcon (No Measure)

– SKILL 1 –

On a 7:00 Clock:

Handstand Walk or Handstand Hold Practice