17
Jul
Mulberry
Santiam CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks
Workout
Mulberry (Time)
– RX –
For Time:
125m Row
250m Row
500/400m Row
1000/850m Row
500/400m Row
250m Row
125m Row
– Rest 1:00 between distances
– LEVEL 2 –
For Time:
125m row
250m Row
500/400m Row
800/650m Row
500/400m Row
250m Row
125m Row
– Rest 1:00 between distances
– LEVEL 1 –
For Time:
100m Row
250m Row
400/300m Row
600/450m Row
400/300m Row
250m Row
100m Row
– Rest 1:00 between distances
Accessory
Metcon (No Measure)
Accumulate:
2:00 Hollow Rock
1:00 Seated Leg Raises
Stretching
Metcon (No Measure)
3 Sets:
:30 Downward Dog
:30 Standing Forward Bend