CrossFit Salem South, CrossFit Salem West – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Time)
For time
7 Rounds
6 Strict Pull-ups
10 Handstand Push-ups
14 Front Squats (95/65)
Then:
1 mile run
Front squats – no rack
Scale as needed
Rx+ – with weighted vest
