Last Chance Qualifier – Event 3

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

DYNAMIC STRETCHING

AMRAP 5:

:30 Row, Bike, or Ski

10 Alternating Soldier Kicks

10 Alternating Hamstring Scoop Stretch

10 Plank to Down Dog (No Push-up)

BURPEE WARM-UP

3 Sets:

:20 Row, Bike, or Ski

:10 Rest

:20 Burpee-to-target

:10 Rest

Accessory

Metcon (No Measure)

Pre-workout:

EMOM 10:

3-5 Bar Muscle-ups

Workout

Last Chance Qualifier – Event 3 (Time)

– RX –

For Time:

100 Burpees-to-Target (12″)

– LEVEL 2 –

For Time:

75 Burpees-to-Target (6″)

– LEVEL 1 –

AMRAP 7:

Burpees-to-Target

Stretching

Metcon (No Measure)

3 Sets:

:30 Doorway Stretch / Side

:30 Standing Forward Bend