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