CrossFit Salem South, CrossFit West Salem – 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: Deadlift (20:00 to find 1RM)
3: Metcon (Time)
5 rounds for time of:
25 Push Ups
25 Dumbbell Snatch (50/35)
Bsaics: 20’s @ 25/20#
Int: 35/25#
Adv: as written
