CrossFit West Salem – CrossFit
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