Saturday

8
Apr

Saturday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

5 KB Deadlifts (Athlete Choice)*

5 Russian KB Swings

10 KB Goblet Squats

5 Russian KB Swings

5 KB Deadlifts

*KB should be light enough to perform the whole complex unbroken each round!

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

Team Run 2 Miles**

120 Back Squats (Team Choice)***

120 KB Swing (53/35)|(35/26)

120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.

**All running must be completed together.

***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Walk, Bike, or Row*

*Nasal Breathing Only

(No Measure)