Workout of the Day

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Workout of the Day

Thur 12-14-17

General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Snatch Grip Deadlift (12×2 AHAP)
Metcon
6 Rounds for time:
Run 200m
8 Burpee Box Jumps (30/24")
8 KB Swings (70/53)

scale as needed

Workout of the Day

Thur 12-14-17

General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Snatch Grip Deadlift (12×2 AHAP)
Metcon
6 Rounds for time:
Run 200m
8 Burpee Box Jumps (30/24")
8 KB Swings (70/53)

scale as needed

Workout of the Day

Wed 12-13-17

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Bench Press (5×12)
between sets = 12 strict chin ups, split up anyway
Metcon
Complete for time:
25 Bar Muscle Ups
75 Dumbbell Ground-to-overhead (50/35)

Basics: 30/20, AMRAP 12:00 – 8 rings rows, 8 DB GTO
Int: 35/25 split anyway, 2 pull ups = 1 BMU
Adv: as written, chipper

CrossfitSalem

3589 Fairview Industrial Dr S Salem, OR 97302

info@crossfitsalem.comĀ  503-931-7727

CROSSFITWESTSALEM

576 Patterson St NW Salem, OR 97305

info@crossfitwestsalem.com 971-533-5777