Olive

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL DYNAMIC WARM-UP | 6:00 time cap

1) Alternating Elbow to Instep / Jog back to start

2) Soldier Kicks / Jog back to start

3) Alternating Side Lunge / Jog back to start

4) High Knees / Jog back to start

5) Butt Kickers / Jog back to start

6) Side Shuffle / Jog back to start

Accessory

Metcon (No Measure)

Pre-Workout:

KB Snatch and Clean & Jerk Practice

Workout

Olive (Time)

– RX –

For Time:

400m Run

50 Russian KB Swings (53/35#)

400m Run

50 Sit-ups

400m Run

50 Sit-ups

400m Run

50 Russian KB Swings

– LEVEL 2 –

For Time:

400m Run

50 Russian KB Swings (35/26#)

200m Run

50 Sit-ups

200m Run

50 Sit-ups

400m Run

50 Russian KB Swings

– LEVEL 1 –

For Time:

200m Run

25 Russian KB Swings (26/18#)

200m Run

25 Sit-ups

200m Run

15 Sit-ups

200m Run

15 Russian KB Swings

Stretching

Metcon (No Measure)

2 Sets:

1:00 Calf Stretch / Side

1:00 Pigeon Stretch / Side