CrossFit Salinas – CrossFit

Clean Warm Up (No Measure)

5-10 Dip, Drive, High Pull

5-10 Clean-Dead Lift

5-10 Front Squat

3-5 Pos I Clean

3-5 Pos II Clean

3-5 Pos III Clean

3 Rounds

Clean (1-1-1-1-1)

Metcon (No Measure)

8 x 30 yard Sprint

*Alternate Between GHD Sit Ups & Hip Ext each round (4 each)

Phase I: 10-15 reps

Phase II: 15-20 reps

Phase III: 20-25 reps

Cool Down (Static Stretch) (No Measure)

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