Sunday

15
May

Sunday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10 Alt. Skater Jumps*

5 Push-Up to Down Dog

10 Banded Good Mornings

5 Lunge-Lunge-Squat

*Begin in the squat stance and start slowly, hop laterally to the right side while bringing the left leg behind the right. From here, push off the right foot, shift the weight to the left, and gently land with the right leg behind the left. One jump to the right + one jump to the left = one rep!

Into …

2 ROUNDS

5/5 Single Leg Bodyweight RDL

6/6 Lateral Box Step-Ups

7/7 Strict Press + :30 Overhead Hold on each side

10 Alt. Single Arm Haulers*

*While maintaining a Superman Hold, one arm will rotate out and down towards the quad, tap and move back overhead; then alternate. The arms should remain straight.

Strength

Metcon (Weight)

3 SETS

10/10 Front Foot Elevated DB Goblet Split Squat

15 Single DB Front Raises

15 Single DB Curls

-1:30 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

20 Box Jump Overs (20)

15 DB Push Press (50/35)|(35/20)

100m DB Suitcase Carry

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/9)

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