CrossFit West Salem – CrossFit

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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