CrossFit West Salem – CrossFit

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Warm-up

4xs:

:20sec Jump Under (any variation)

:10sec Rest

1x:

5 Inchworm + Push Up

5 Hop Up

10 Squat Jumps

4xs:

:20sec Jump Under (any variation)

:10sec Rest

1x:

5 Roll Over V-Sit

10-15 Pike Compression

10 Jumping Lunges

Specific Strict Toe to Ring or Bar Warm Up:

5 Strict Knee Raise

3 Strict Straight Leg Raise

1-2 Strict T2B or T2R

1: Metcon (Time)

5 Rounds:

10 Strict Toes to Ring

100 meter Sled Push

100 Double Under
Athlete chooses the weight on the sled.

Cash Out

2-3xs:

12 DB Tempo Bench Press (:3 sec down and :3 sec up)

10 of each Rear Delt Raise, Lateral Raise, Front Raise

30 Straight Arm Band Lat Pull Down