Saturday

4
Sep

Saturday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

10 Burpees

10 Alt. DB Sumo Deadlift

5/5 Single Arm DB High Pulls

5/5 Single Arm DB Push Press

5 Kip Swings

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES*

MIN 1 – :40 Single Unders

MIN 2 – :40 Knees to Chest

MIN 3 – :40 Push-Ups

*Evolve movement in each round…

Round 2 – Double Practice, Kip Knee Raise, HR Push-Ups

Round 3 – Double Under, TTB, Def. Push-Ups

(No Measure)

Workout

“DOUBLE DARE” (4 Rounds for time)

4 SETS*

60 Double Unders

20 Alt. DB Snatch (50/35)|(35/20)

15 Toes to Bar

10 Deficit Push-ups

-Rest 1:00 b/t Sets-

*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.

(Score is Each Set for Time)