Tuesday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

IN 8:00 GET AS FAR AS YOU CAN…

200m Run

25’ Of the Following

High Knees

Butt Kickers

Skip for Height

High Kicks

200m Run

Into….

1-2 SETS

8 Scap Pull-Ups

8 Small Kip Swings

8 Banded Pull Aparts

1-2 SETS

8 Big Kip Swings

8 Banded Pull Downs

8/8 SA Ring Rows

Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Pull ups

10 Push ups

15 sit ups

100 M sprint

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Walk

5:00 Foam Roll Back

2:00 Bicep Smash

(No Measure)

Weightlifting