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

Wed 4-25-18

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
Bench Press (5-4-3-2-1)
Metcon
E3MOM 18min
Rd1: 150m Farmer Carry (AHAP)
Rd 2: 400m Run
Rd 3: 40 AbMat sit-ups

Repeat

Every 3 minutes complete work and rest remainder of time.

Workout of the Day

Wed 4-25-18

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
Bench Press (5-4-3-2-1)
Metcon
E3MOM 18min
Rd1: 150m Farmer Carry (AHAP)
Rd 2: 400m Run
Rd 3: 40 AbMat sit-ups

Repeat

Every 3 minutes complete work and rest remainder of time.

Workout of the Day

Tue 4-24-18

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)
Metcon
EMOM 9min
MIn1: :40 sec Hollow Hold
Min2: 20 V-Ups
Min3: :40 sec Superman Hold
Metcon
AMRAP 18 min
500m Row
20 Alt DB Snatches (50/35)
15 Toes to Bar

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