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)
10 Squats
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: Metcon (No Measure)
Rope Climb and Pistol progressions
Rope- lowers, work on foot lock on box, legless, L-sit
Pistol- narrow squat, on box, on band, foot behind, foot crossed over front, weighted
3: Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Pistol
1-2-3-4-5-6-7-8-9-10
Handstand push-ups
1 rope climb after each set
