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

Sun 7-15-18

Metcon
Coaches Choice!!!
Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Workout of the Day

Tue 7-17-18

Billy’s Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
Metcon
10-1
Power Snatch@115/75

25 Double Unders

1-10
Handstand push-ups

Round 1:
10 Power Snatch
25 DU
1 HSPU

Round 2:
9 Power Snatch
25 DU
2 HSPU

Etc…

Basics-65/45, 2 to 1 single under, DB press
Int-95/65, heavy rope, HSPU on box
Rx-as written

Workout of the Day

Wed 7-18-18

General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Basics-200m runs, step ups, air squats
Int-3 rounds
Rx- as written

CrossfitSalem

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info@crossfitsalem.comĀ  503-931-7727

CROSSFITWESTSALEM

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info@crossfitwestsalem.com 971-533-5777