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: Pistols
Spend 15 minutes on Pistol progressions. Narrow squats, on box, foot behind, foot in front and banded.
3: Metcon (Time)
1000m row
50 alt Pistols
40 push-ups
30 pull-ups
Rest 2 mins
500m row
25 alt Pistols
20 push-ups
15 pull-ups
