CrossFit Salem South, CrossFit Salem West – CrossFit
1: General Warm Up 3 (No Measure)
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
2: Double-Unders (10 min)
10 minutes to work on skill progression.
3: Metcon (Time)
30 Double Unders
20 Med Ball Squats (20/14)
100m Run w/ med ball
Med ball squats- hold ball in front rack position.