Monday

24
May

Monday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

1 ROUND

50 Single Unders

12 Reverse Lunges

10 Step-ups or Good Mornings

1 ROUND

25 Fast Single Unders

25 High Jump Single Unders

10 Air Squats

8 Box Jumps or 8 Broad Jumps

1 ROUND

30 Double Unders or 5 Single-Single-Double Under Attempt

10 Jumping Air Squats

8 Box Jump Overs or 8 Up Down Broad Jumps

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (1111)

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 DB Front Squats

20 Jumping Lunges

-Rest 1:00 b/t Sets-

(Score is Load)

Workout

“THE BOOGEYMAN” (Time)

5 ROUNDS FOR TIME

10 Front Rack Reverse Lunges (155/105)|(95/65)

15 Box Jump Overs (20)

60 Double Unders

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

20 Goblet Reverse Lunges

15 Jumping Air Squats

60 Double Unders

(Score is Time)