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: Bench Press (8×3)
between sets do 8 ring rows, as flat to the ground as possible. 20:00
3: Metcon (AMRAP – Rounds)
AMRAP 14:00
Run 200m
40 Double Unders
20 Lunges
