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