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)
400m sprint
Rest 2 mins
30 cal row
20 shoulder to overhead@95/65
30 lateral box jump overs(24/20)
Rest 2 mins
20/14 cal bike
30 squat cleans@95/65
20 toes to bar
Rest 2 mins
30 wallballs@20/14
20 deadlifts@95/65
30 Burpees
Rest 2 mins
400m sprint
400m sprints on each end. The three metcons in the middle are meant to be sprints and can be done in any order. Rest 2 mins between each one. Pick a scaling option that gets the metcons done in 4-6 mins each.
