20
Jul
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