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)
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: Front Squat (5-5-3-3-1-1)
3: Metcon (AMRAP – Rounds)
8 Wall balls(20/14)
1 Wall Walk
8 sit-ups to stand
Wall walk-start with chest on floor. Walk feet up wall and hand towards wall. Finish with chest to wall.
Sit-up to stand-start in sit-up position on ground with knees bent. Rock back and use momentum to roll onto feet in bottom of squat. Then just stand to full extension.
Basics-air squats, burpees, sit-ups
Int-scale wallballs as needed, walk feet as high as comfortable, sit-ups to stand with post assistance.
Adv- as written.