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 (AMRAP – Reps)
E2MOM 30 min
1:00w/1:00r
Rd1: 15/12 Cal Bike
Max Goblet Squats Time remaining
Rd2: 15/12 Cal Row
Max Sit-ups Time remaining
Rd3: 150m Run
Max “USA” KB swings Time remaining
Basics – 10/7 cals/100m run
Int – 12/8 cals
Rx – as written
**SCORE is total reps of each movement!!
