Santiam CrossFit – CrossFit: NC45
Warm-up (No Measure)
3 SETS (6:00 CAP)
5 Slow Bodyweight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)*
10 Scap Pull-Ups
*Trace body with bar under a controlled descent each rep.
-Walking Rest & Add Weight b/t Sets-
*Start light build to moderate.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
6 Deadlifts (225/155)|(155/125)*
:30 Deadlift Hold
12 Wall Ball Reverse Lunge (20/14)|(14/10)
*Deadlifts must be unbroken.
(Score is Rounds + Reps)