CrossFit West Salem – CrossFit
Warm-up
1xs:
1-2min Bike or Row
10 Wall Squat
10 Scap Push Up
3 Strict Pull Ups or 6 Ring Rows
:20sec Hollow Hold
:20sec Archer Hold
1xs:
1-2min Bike or Row
10 Wall Squat
10-5 Push Ups or Knee Push Ups
3 Kipping Pull Ups or Jumping Pull Ups
:20sec Hollow Hold
:20sec Archer Hold
eneral BB Warm Up & Burpee Warm Up 1x 10ea:
Muscle Clean
Bent Over Row
Front Squat
Strict Press
5 No Push Burpees
Specific BB Warm Up & Burpee Warm Up: 1x 3ea:
Down & Up
Down & High Pull
Down & Muscle Clean
Clean Drop (power position)
Clean Drop (full squat)
5 Burpees
Specific BB Warm Up & Burpee Warm Up 1x 3ea:
High Hang Clean
Hang Clean
Clean
3 Bar Facing Burpee
Clean Build Up Sets:
3 Squat Cleans @ a light weight
2 Squat Cleans @ workout weight
1: Metcon (5 Rounds for time)
5 Rounds on the 3 min:
9 Squat Clean (135/95)
7 Bar Facing Burpee
5 Ring Muscle Up
Cash Out
Accumulate the Following:
50 Banded Pull Aparts
50 Banded Face Pull
50 Banded Row
50 Banded Straight Arm Pull Down