Litchi

25
Jul

Litchi

Santiam CrossFit – CrossFit

Workout

Litchi (Time)

– RX –

4 Rounds For Time:

Run 1200m

– Rest 2:00

– LEVEL 2 –

4 Rounds For Time:

Run 800m

– Rest 2:00

– LEVEL 1 –

4 Rounds For Time:

Run 400

– Rest 2:00

Accessory

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

:30 Foam Roll Foot / Side

:30 Rocking Calf Stretch / Side

:30 Groiner Stretch / Side

Extra Work

Metcon (Time)

– STRENGTH 1 –

For Time:

2 Mile KB Carry (70/53#)

– Use a single KB

Metcon (Calories)

– ENGINE 1 –

8 Rounds For Calories:

:20 Bike

:10 Rest

– Rest 2:00

8 Rounds For Calories:

:10 Bike

:20 Rest

Metcon (No Measure)

– SKILL 1 –

10 Sets:

2 Touch-and-Go Rope Climbs

– Rest as needed between sets

Metcon (No Measure)

– SKILL 2 –

On a 10:00 Clock:

L-Sit Hold

– Perform a 50-ft. handstand walk every time you break the L-sit hold.