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