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