28
Mar
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)