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: Metcon (Time)
Teams of 2!
20 Rounds
100m Run
15 Hang Squat Cleans (75/55)
9 Handstand Push-ups
One person works at a time!
Basics – (45/35) DB Push Press
Int – (65/45) scale HSPU as needed
Rx – as written
RX+ – (105/75)
