CrossFit West Salem – CrossFit
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