Sunday

22
Jan

Sunday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :25 Tuck-Ups + :25 Front Plank

MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold

Workout

Metcon (No Measure)

5 SETS FOR QUALITY

10 Burpees*

15 Strict Push-Ups**

10-15 Toes to Bar

1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35)

20 Russian KB Swings

*Strict Burpees Optional

**Deficit or Decline Push-Ups Optional

-Rest 1:30 b/t Sets-

(No Measure)

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

Finisher

Metcon (Weight)

3 SETS

7 Barbell Curls (Halfway Up) (Athlete Choice)

7 Barbell Curls (Halfway Down)

7 Barbell Curls (Full)

-Rest as needed b/t Sets-

(Score is Weight)