Friday

21
Apr

Friday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Bent Arm Banded Pull Aparts

10 Scap Pull-Ups

10 Air Squats*

Into…

1 ROUND

:45 Mod Bike

10 Straight Arm Banded Pull Aparts

8 Small Kip Swings

8 Alt. Cossack Squats

Into…

1 ROUND

:30 Hard Bike

10 Straight Arm Banded Lat Pull Down

6 Big Kip Swings

6 Narrow Stance Squats

*Hold the bottom of all the Squats for :01 in a “Deep” Squat position

Workout

Metcon (AMRAP – Rounds and Reps)

“Jon Rinta”

22 minute AMRAP with partner

18 push ups

18 pull ups

18 DB clean and jerks

18 air squats

18 sit ups

18 DB Box step ups

73 double unders

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Back

(No Measure)