Sunday Hero WOD – Santora

CrossFit 611 – CrossFit

Warm-up

200m Jog

+

Dynamic:

Lap Spider Man Lunges

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lateral Lunges

Then Posterior Pulling Specific:

2 Rounds Of:

10 Single Leg Supinated Hip Extensions Wtd (per leg)

10 Bow & Bends

10 SA Russian KBS (per arm)

10 SA KB Suitcase DL (per arm)

10 Prone Banded Hamstring Curls

Conditioning

Santora Jr. (3 Rounds for reps)

“Sanatora Jr.”

3 Rounds for Reps

:60 Cleans (95/65)

:60 Shuttle Sprints (20’ Down and 20’ Back = 1)

:60 DL (135/95)

:60 Burpees

:60 S20 (95/65)

:60 Rest/Walk

Santora (3 Rounds for reps)

“Sanatora”

3 Rounds for Reps

:60 Cleans (155/105)

:60 Shuttle Sprints (20’ Down and 20’ Back = 1)

:60 DL (245/175)

:60 Burpees

:60 S20 (155/105)

:60 Rest/Walk

Mobility

2:00 Supinated QL Smash w/ Lax Ball (Against Wall)

Bonus Sport

Row or AB Intervals

36 Rounds

:30 On @ 90%

:30 Off

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