CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Metcon (Time)
Team’s of 2*
800m Run
100 Thrusters (95/65)
100 Sit-ups
2000m Row
100 Toes to Bar
100 Sumo Deadlift High Pull (95/65)
800m Run
*One person works at a time.
Chipper style
Break up work any way you like.
Scale weights as needed.