Tuesday

12
Apr

Tuesday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1- :15 Bike + Max Slow Tuck-Ups

MIN 2- :15 Bike + Max Scap Push-Ups

Min 3- Quad Crawl *

*DB Quad Crawl for second set.

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

:30 Lying Leg to Pole

-Rest :30-

:30 Kip Swing + Knees Up*

-Rest :30-

:30 Kip Swing + Knees Up + Kick

-Rest :30-

*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

25 DB Renegade Rows (35/20)|(20/15)

100 Tuck-Ups

25 DB Renegade Rows

50/40 Cal Bike

(Score is Time)

KG DB: (15/9)|(9/6)