CrossFit West Salem – CrossFit

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Warm-up

1x:

200m Jog

50ft Walking Quad Stretch

50ft Straight Leg Bear Crawl

50ft High Knee Tuck + Lunge & Twist

50ft Alt. Sumo Squats

3xs:

Partner Running Drill

1: Metcon (Time)

Run 4 mile for time
Or

Ski erg/Row 5k for time

Bike 15k for time

Cash Out

1 Round:

100 Seated Calf Raises

100 Lying Banded Hamstring Curl

IT band roll 2 minutes / side

Quad roll 2 minutes / side

Calf roll 2 minutes / side