Purple

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 MINS to complete the following:

Set 1:

20 Jumping Jacks

10 Pulls on the rower (Easy pace)

Set 2:

20 Mountain Climbers

10 Pulls on the rower (18-20 Strokes per minute pace)

Set 3:

20 Skier Jacks

10 Pulls on the rower (22-24 Strokes per minute pace)

Set 4:

20 Alternating Jumping Lunges

10 Pulls on the rower (26-30 Strokes per minute pace)

Set 5:

20 Double Knee Tuck in Plank

10 Pulls on the rower (35-40+ Strokes per minute pace)

Workout

Purple (Calories)

– RX –

5 Rounds For Calories

AMRAP 2:

3 Rope Climbs (15/10-ft.)

Max Calorie Row

– Rest 3:00 between rounds

– LEVEL 2 –

5 Rounds For Calories

AMRAP 2:

1:00 Rope Climbs (15/10-ft.)

Max Calorie Row

– Rest 3:00 between rounds

– LEVEL 1 –

5 Rounds For Calories

AMRAP 2:

3 Rope Pull-to-Stands

Max Calorie Row

– Rest 3:00 between rounds

Accessory

Metcon (No Measure)

Accumulate:

Rope Climb Practice

Or

Rest, stretch, and recover

Stretching

Metcon (No Measure)

2 Sets:

:30 Wrist Extension Stretch / Arm

:30 Bicep Lacrosse Ball Roll / Arm