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 – Rounds)
EMOM 30:00
Min 1 – 40 Double Unders
Min 2 – Bike 10/8 cal
Min 3 – 15 KB Swings (53/35)
Min 4 – Row 18/16 Cal
Min 5 – Run 150m
Basic: 30 on/30 off
Int: 25 DU, 8/6 bike, 12 KBS, 15/13 row, 100m run
Advanced: as written
Rx+: Ski erg instead of row 16/14
Team of 2: Alternate minutes, reps go up to: 50, 15/13, 20 KBS, 20/16, 200m run.
