CrossFit West Salem – CrossFit
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