28
Jul
Fig
Santiam CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
On an 8:00 Clock
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run
Workout
Fig (Time)
– RX –
For Time:
400m Run
50 Sit-ups
25 Bar Muscle-ups
50 Sit-ups
15 Bar Muscle-ups
– LEVEL 2 –
For Time:
400m Run
50 Sit-ups
15 Bar Muscle-ups
50 Sit-ups
15 Chest-to-Bar Pull-ups
– LEVEL 1 –
For Time:
300m Run
25 Sit-ups
25 Push-ups
25 Sit-ups
25 KB Swings (26/18#)
Accessory
Metcon (No Measure)
On a 5:00 Clock:
Shoulder Taps in Handstand
Stretching
Metcon (No Measure)
Accumulate:
1:00 Press-up Stretch
1:00 Banded Pull Aparts