CrossFit Salem South, CrossFit West Salem – 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
1: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
3: Metcon (Time)
Masters League Qualifier 18.4
1 Round for Time of:
50 CAL ROW
50 BOX JUMPS OVERS (24/20)
50 DEADLIFTS (175/110)
50 WALL BALLS (20/14)
50 RING DIPS
50 WALL BALLS
50 DEADLIFTS
50 BOX JUMP OVERS
50 CAL ROW
(25 min CAP)
25 minute cap. Add one second for every rep not completed.
