Pummelo

15
Jul

Pummelo

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Set 1

:30 Row, Bike, or Ski

10 Leg Swings/ Leg (Across Body)

10 Alternating Knee Hug to Chest

Set 2

:30 Row, Bike, or Ski

10 Leg Swings/ Leg (Front & Back)

5 Squat Therapy Squats (Use wall)

Set 3

:30 Row, Bike, or Ski

10 Alternating Jumping Lunges

5 Squat Therapy Squats (Use wall)

Set 4

:30 Row, Bike, or Ski

10 Hand Release Push-ups

5 Squat Therapy Squats (Use wall)

Workout

Pummelo (AMRAP – Reps)

– RX –

10 Rounds For Reps:

:30 Burpees

– Rest :30

:30 DB Thrusters (40/30#)

– Rest :30

– LEVEL 2 –

10 Rounds For Reps:

:30 Burpees

– Rest :30

:30 DB Thrusters (30/20#)

– Rest :30

– LEVEL 1 –

10 Rounds For Reps:

:30 Burpees

– Rest :30

:30 DB Thrusters (15/10#)

– Rest :30

Accessory

Metcon (No Measure)

Rest, Stretch, and Recover

Stretching

Metcon (No Measure)

3 Sets:

1:00 Press-ups

:30 Alternating Figure-4 Stretch

:30 Couch Stretch / Leg