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 (AMRAP – Reps)
AMRAP 8 Min
30 Double Unders
15 Wallballs (20/14)
5 Toes to Rope
Rest 2 min
AMRAP 6 min
100m Run
3 Wall Walks
Rest 2 min
AMRAP 4 min
Max Cals on Rower
Score total reps of all three AMRAP’s!!
100m run = 10 reps
3: Metcon (AMRAP – Rounds)
Death by Situps
EMOM 10 min
Minute 1: 12 sit-ups
Add 2 sit-ups each round until failure to complete prescribed # for that round!!
