Sunday

1
Jan

Sunday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY

1:00 Bike (EZ)

1:00 Hollow Hold

:30 Bike (Hard)

1:00 Supermans

1:00 Bike (EZ)

1:00 Tuck-Ups

Skill

Metcon (No Measure)

3 SETS

10-15 Kipping Knee Raise

Into…

1:00 Cal Bike*

*Increasing effort each Sets.

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

1. ON A 5:00 RUNNING CLOCK…

50/40 Cal Bike

Rest in Time Remaining…

(Score is Time)
Immediately Into…

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 8 MINUTES

20 KB Swings (53/35)|(35/26)

10 Toes to Bar

(Score is Rounds + Reps)
Immediately Into…

Metcon (Time)

3. ON A 5:00 RUNNING CLOCK…

50/40 Cal Bike

Rest in Time Remaining…

(Score is Time)

KG KB: (24/16)|(16/12)