Partner Cameron

Santiam CrossFit – CrossFit

Workout

Partner Cameron (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

50 Synchro Walking Lunge Steps

25 Chest-to-Bar Pull-ups

50 Box Jumps (24/20″)

25 Triple Unders

50 Hip Extensions

25 Ring Dips

50 Knees-to-Elbows

25 Partner Wall Ball Tosses (20/14#)

50 Synchro Sit-ups

5 Rope Climbs (15-ft.)

– With a partner. Partners alternate work and rest, except when the movement is synchronized.

– INTERMEDIATE –

AMRAP 20:

50 Synchro Walking Lunge Steps

25 Chest-to-Bar Pull-ups

50 Box Jumps (20/14″)

25 Double Unders

50 Hip Extensions

25 Ring Dips

50 Knees-to-Elbows

25 Partner Wall Ball Tosses (14/10#)

50 Synchro Sit-ups

5 Rope Climbs (10-ft.)

– With a partner. Partners alternate work and rest, except when the movement is synchronized

– BEGINNER –

AMRAP 20:

25 Synchro Walking Lunge Steps

25 Ring Rows

25 Box Step-ups (20/14″)

25 Single Unders

25 Hip Extensions

25 Jumping Ring Dips

25 Hanging Knee Raises

25 Partner Wall Ball Tosses (10/8#)

25 Synchro Sit-ups

5 Rope Pull-to-Stands

– With a partner. Partners alternate work and rest, except when the movement is synchronized

Skill Work

Metcon (No Measure)

Rest, stretch, recover

Stretching

Metcon (No Measure)

2 Sets:

:30 Banded Shoulder Distraction / Side

:30 Banded Hip Distraction / Side