Thursday

10
Feb

Thursday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

250m Row

15 Scap Push-Ups

10 Band Pull-Aparts

10 Single DB Skull Crushers

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Bench Press*

MIN 2 – 15/15 SA Banded Tricep Pull-Down

MIN 3 – :40 Row (EZ Pace)

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

35-30-25-20-15*

Cal Row

30-25-20-15-10

DB Floor Press (50/35)|(35/20)

*Adjusted Cals: 30-25-20-15-10.

(Score is Time)

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