CrossFit West Salem – CrossFit

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Warm-up

Bike or Row 3xs:

:45sec Easy

:15sec Hard

1x:

10 Bootstrappers

10 High Knee Tuck + Lunge & Twist

:30sec ea. Single Leg Balance

:30sec Plank Ups

5ea Single Arm DB Thruster (lightweight)

1x:

10ea Knee Push Away

10ea Walking Samson Lunge

:30sec ea. Single Leg Balance

:30sec Plank Ups

5ea Single Arm DB Thruster (lightweight)

BB Specific Warm Up 5ea:

Deadlift

Stiff Legged Deadlift

Bent Over Row

Single Leg Deadlift

DB Specific Warm Up 5ea:

Suitcase Deadlift

Single Arm KB Swing

Single Leg DB Deadlift

1: Metcon (Time)

3 Rounds For Quality:

10 Single Arm Deadlift (right)

50′ Suitecase Carry (right)

10 Single Arm Thruster (right)

20/17 Cal Bike

10 Single Arm Deadlift (left)

50′ Suitecase Carry (left)

10 Single Arm Thruster (left)

Cash Out

3 Rounds for Quality:

Banded Plank: :45 sec

Back Extension x 10

Bar Hang x :30 sec