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
2: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 35:00
Row 1,000
Run 800m
16 Partner Wall Ball Shots over pull up bar (20/14)
26 Kb Swings (53/35)
Split reps for each element between the two people, one person working at a time.
