CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Deadlift (20×1 AHAP)
3: Metcon (No Measure)
Skills and Mobility work as a class. Any order rotate through ststaions.
Reverse hyper 3×10 @ 1/3 DL weight
https://youtu.be/7MthYct8yxQ
3×10 banded hamstring curls
https://youtu.be/B0kABjeJ_TY
5:00 foam roll upper back and hamstrings, use the double ball rollers for lower back or lacrosse balls
3×10 KB torso twists
https://youtu.be/BWnh1TjZz1U
Dumbbell Shoulder Shrugs
3×10 AHAP
