CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 1 (No Measure)
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Weight)
E3MOM 15 min
15 UNBROKEN Thrusters (AHAP)
5 Rounds of unbroken thrusters. Pick a heavy weight and don’t put the bar down. Rest remainder of time!!
3: Metcon (Time)
4 Rounds
3 Rope Climbs
10 Handstand Push-ups
400m Run
Basics – Rope lowers (x2), HSPU scale, 200m run
Int – 2 Rope Climbs, HSPU scale.
Rx – as written
RX+ – 15’ Legless RC
