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: Back Squat (3×8)
Three rounds of:
A. Back Squat x 8 reps
B. Single-Leg Glute Bridge x 10 reps each leg
https://youtu.be/yFNjwkUNIao
C. Hollow Body Roll to Superman x 6 rolls each way
https://youtu.be/_1LXu5T8AO4
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
6 Strict Pull Ups
12 Lunges (with 20/14 med ball)
Run 100m (with med ball)
Basic Level: No med ball. 6 inverted rows or seated pull ups.
Int Level: 6 pull ups with band or kipping. Scale med ball as needed.
Adv Level: As written
