Saturday

9
Aug

Saturday

Santiam CrossFit – CrossFit

Announcement

Happy Birthday, Monroe!!

Happy Birthday, Stefanie!!

Warm-up

Warm-up (No Measure)

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB FS Squats

10 MB G2OH

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP with a partner:

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

30 Pull-Ups

50 AB Mat Sit-Ups

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit