Monday

14
Feb

Monday

Santiam CrossFit – CrossFit: NC45

Announcement

Happy Birthday, Raimey!!

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Slam Ball Deadlifts

6 Slam Ball Strict Press

24 Mountain Climbers

-Rest 1:00-

AMRAP x 3 MINUTES

6 Slam Balls

6 Slam Ball Push Press

24 BW Russian Twists

Strength

Push Press (10-10-8-8)

10-10-8-8*

Push Press

*Start Moderate and build to a Heavy weight. Complete 20 Alt. DB Upright Rows after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Push Press (75/55)|(65/45)

-Rest :30-

1:00 – Slam Balls (30/20)|(20/10)

-Rest :30-

1:00 – Weighted Russian Twists*

-Rest 1:00-

*Use Slam Ball.

(Score is Reps)

KG BB: (35/25)|(30/20)

KG SB: (15/10)|(10/5)