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 (No Measure)
Tabata hollow Hold
Rest 2 mins
Tabata handstand Hold
3: Metcon (Time)
Karen with a twist
150 wallballs for time 20/14
Every time you break 10 push-ups, and 20 sit-ups
Break= ball touches ground or ball stops moving vertically. Cannot just hold onto the ball and rest.
