Lime

18
Jul

Lime

Santiam CrossFit – CrossFit

Accessory

Metcon (No Measure)

Pre-Workout:

Hip & Back Extension and Hollow Rock Practice

Workout

Lime (Time)

– RX –

5 Rounds For Time:

10 Box Jump Overs (30/24″)

15 GHD Sit-ups

25 Russian KB Swings (53/35#)

– LEVEL 2 –

5 Rounds For Time:

10 Box Jump Overs (24/20″)

10 GHD Sit-ups

20 Russian KB Swings (35/26#)

– LEVEL 1 –

5 Rounds For Time:

10 Box Jump Overs (14/10″)

10 Sit-ups

15 Russian KB Swings (18/13#)

Stretching

Metcon (No Measure)

2 Sets:

:45 Standing Calf Stretch / Side

:45 Groiner Stretch / Side

Extra Work

Metcon (Weight)

– STRENGTH 1 –

EMOM 10:

Minute 1 | 5 Front Squats

Minute 2 | 10 Back Squats

Metcon (Weight)

– STRENGTH 2 –

5 Sets For Load:

7 Unbroken Weighted Ring Dip

7 Unbroken Weighted Strict Pull-ups

Metcon (No Measure)

– ENGINE 1 –

EMOM 10:

12 Bar-Facing Burpees

Metcon (No Measure)

– ENGINE 2 –

Every 3:00 x 5 Rounds:

On a 2:00 Clock:

15/11 Calorie Row

30 Double Unders

Max Toes-to-Bar

– Rest 1:00