CrossFit Salem South, CrossFit West Salem – CrossFit
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 – Rounds)
PROWLER PUSH/SLED DRAG
100m Prowler Push x 3 (180/90)
100m Sled Drag x 3 (180/90)
25 minutes to complete 6 rounds.
3: Metcon (Time)
For Time
5 Rounds
100m Run
15 Sumo DL High pulls w/KB (70/53)
20 AbMat Sit-ups
