Monday

31
Jan

Monday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Push-Ups

10 Single Ring Ring Row

10 Slow Deadbugs

Into…

2 ROUNDS

7 Knee Push-Ups or Push-Ups

7 Ring Row (Mod difficulty)

:30 Hollow Hold

Into…

2 ROUNDS

5 Hand Release Push-Ups

5 Ring Rows (Mod+ difficulty)

10 Tuck-Ups

Strength

Metcon (Weight)

15-12-10-10

Incline DB Bench Press

-Immediately into-

25 Banded Chest Flyes

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15-20 Hand Release Push-Ups

MIN 2 – :40 Max Sit-Thrus

MIN 3 – 15-20 Ring Rows

MIN 4 – :40 Max Tuck-Ups

(Score is Reps)