CrossFit West Salem – CrossFit

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Warm-up

Ski & Run 1x:

1min Ski or Row @ easy pace

100m Jog

1 min Ski or Row @ easy pace

100m Jog

Notes: Easy Pace.

1x:

10ea Walking High Kicks

10ea Walking Quad Stretch

10ea High Knee Tuck + Lunge & Twist

10ea Reverse Lunge

Skipping Warm Up 50-100ft 1x:

Forward Skip

Backwards Skip

Lateral Skip

Skip for Height

Skip for Distance

Skip for Speed

1: Metcon (Time)

5 Rounds:

2 min Ski Erg for Calorie

400 meter Run

Cash Out

Hypertrophy Work-

Reverse Sled Drag 3 x 100′

Hack Squat 2 x 15

Tempo Single Leg DB Deadlift 3 x 6/leg :3 sec down and :3 sec up

Couch Stretch:

1-2min each side

Banded Hamstring Stretch:

1-2min each side