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 (6 Rounds for time)
6x100m sprints
50m down and back. At least a 1:1 work/rest. Rest till at least the next whole minute. Each sprint is individually scored.
3: Metcon (Weight)
EMOM16
1 clean + 2 jerks
As heavy as possible
Score is your heaviest round completed.
