CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (No Measure)
Core Accessory (9 min)
3 Rounds
:45w/:15r
Hollow Hold
Superman Hold
Max V-Ups
Basics – :30w/:30r
3: Bent Over Row (3-3-3-3-3)
Complete 15 Push-ups in between sets (5 rds)
4: Metcon (Time)
Complete
20 Double Unders
20-18-16….6-4-2
Alternating DB Snatches (50/35)
20 DU’s every round