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

Sat 5-26-18

Metcon
EMOM 9 min
Min 1: Max L-sit hold
Min 2: Max Handstand hold
Min 3: Max Static ring hold

Holds for max time. Must complete at least :30 sec cumulative time if broken.
Metcon
Partner UP!!
"I go, you go"
For time:
8 rounds each
12/10 Cals Bike
50m Sandbag Carry (110/80)

Each partner completes cals and carry before next partner begins. Each partner completes 8 rounds.

Carries performed in the front bear hug position.

Workout of the Day

Fri 5-25-18

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
Double-Unders (10 min)
10 minutes to work on skill progression.
Metcon
For time:
10 Rounds
30 Double Unders
20 Med Ball Squats (20/14)
100m Run w/ med ball

Med ball squats- hold ball in front rack position.

Workout of the Day

Fri 5-25-18

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
Double-Unders (10 min)
10 minutes to work on skill progression.
Metcon
For time:
10 Rounds
30 Double Unders
20 Med Ball Squats (20/14)
100m Run w/ med ball

Med ball squats- hold ball in front rack position.

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