Thursday

21
Apr

Thursday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20/:20 Top of the Ring Hold (Pronated & Supinated)

12 Reverse Lunges

10 Step-Ups

:20 Hollow Body Hold

:20 Superman Hold

Strength

Metcon (Weight)

3 SETS

:30 Pronated Active Hang

-:30 Rest-

:30 Supinated Active Hang

-:30 Rest-

1:00 Mixed Grip Hang*

-1:00 Rest b/t Sets-

*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 KB Goblet Reverse Lunges (53/35)|(35/26)

MIN 2 – :45 Single DB Hollow Body Flutter Kicks (50/35)|(35/20)

MIN 3 – :45 Single DB Front Rack Step-Ups (24/20)*

MIN 4 – :45 Mixed Grip Hold**

*Single DB optional.

**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.

(Score is Reps)

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

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