Saturday

14
May

Saturday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Legs Only Bike*

10 KB Sumo Deadlifts**

:30 Wall Sit

10 Alt. SLOW Plank Shoulder taps

:15 ACTIVE Bar Hang

*2nd Round: Arms Only; 3rd Round: Legs + Arms

**2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

40/30 Cal Bike

30 Sit-Ups

20 KB Swings (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

40/30 Cal Bike

40 Sit-Ups

40 KB Swings (70/53)|(53/35)

*While completing Cal Bike, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (AMRAP – Reps)

10 SETS (:20 ON/ :10 OFF)

Max DB Floor Press (Athlete Choice)

(Score is Total Reps)

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