CrossFit Salem South, CrossFit Salem West – CrossFit
1: General Warm Up 2 (No Measure)
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Overhead Squat (Establish 1 Rep Max)
2: Metcon (Time)
4-3-2 rope climb
16-12-8 Thruster@115/75
Basic- rope lowers and 75/55 thrusters
Int- 95/65
Adv-As written
RX+
Legless rope climbs and 155/105 thrusters
