Workout of the Day

Crossfit programming is an art form and a science. With years of experience, your workouts will be the finest of both.

Workout of the Day

Fri 11-24-17

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Metcon
Max calories on the Assault Bike, then rest 2:00
Metcon
Complete for time:
30 Thrusters (75/45)
30 Double Unders
30 Sit Ups
30 Push Ups
30 Box Jumps (24/20")
30 Pull Ups
400m Run
30 Pull Ups
30 Box Jumps
30 Push Ups
30 Sit Ups
30 Double Unders
30 Thrusters

scale as needed. Rest 2:00 then WOD 4!

Metcon
Max calories on the Rower in 2:00

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