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: Weighted Box Step Ups (5×10)
Use KB or DB and complete 5 sets of 10 reps.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min
7 Handstand Push-ups
10 Box Jumps (24/20)
12/10 Cal Row
