CrossFit Salem South, CrossFit Salem West – CrossFit
1: General Warm Up 3 (No Measure)
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
2: Metcon (Time)
5 rounds
500m row
10 Alt Pistols
10 handstand push-ups
10 chest to bar pull-ups
10 Alt Pistols
