CrossFit West Salem – CrossFit

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Cash Out

1: Warm-up (No Measure)

1xs:

10 Bootstrapper

:20ea Side Plank

:20ea Bird Dog

10 Stiff Leg Deadlift

5 Bent Over Row

5 Good Morning

1xs:

10ea Lying Leg Swing

10ea Lying Crossover

:20ea Side Plank

:20ea Bird Dog

10 Stiff Leg Deadlift

5 Bent Over Row

5 Good Morning

1: Deadlift (3×3 @80%)

Deadlift Build Up Sets:

–2 reps @ 35%

–2 reps @ 45%

–2 reps @ 55 %

–2 reps @ 65%

–2 reps @ 75%

–2 reps @ 80%

2: Deadlift ( Speed Set: (65%) 3 sets x 3 reps)

Cash Out

5 sets of 2min max Cal row +1 min Rest

OR

Stiff Leg Deadlifts

3×5

Bent Over Rows

3×5 .

Underhand Grip Lat Pulldowns

3×5 .

Good Mornings

3×5

Foam Roll Upper & Lower Back:

2-3min

Foam Roll Lats:

1-2min ea. side