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: Bench Press (8×2)
20 sec ring hold/support between sets. https://youtu.be/C07M-t0_Vxg
3: Metcon (Time)
3 rounds for time:
Run 400m
8 bar muscle ups
12 Burpee Box Jumps (24/20″)
scale as needed. Bar muscle ups = 2x pull ups or ring rows.
