Wednesday

15
Mar

Wednesday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

:30 Row (Arms Only)

10 Air Squats

10 Box Step Ups

:30 Row (Legs Only)

8 Jumping Squats

8 Lateral Step Overs

:45 Row (Half Stroke)

6 Alt. Curtsy Lunges

6 Box Jumps

1:00 Row (Full Stroke)

Workout

Metcon (1 Rounds for calories)

5 SETS

ON A 3:30 RUNNING CLOCK…

16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)

14 Box Jumps (24/20)

12 Box Jump Overs (24/20)

Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Rower Pike-Ups or Tuck-Ups

2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)