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