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: Squat/Lunge Complex (8×6 AHAP)
4 Back Squats + 2 Lunges (L+R) = 6 reps
3: Metcon (Time)
10 Rounds for time:
200m Run
15 Slam Ball Over Shoulder (50/30)
Scale to:
Basics: 100m run or 6 rounds (20/10)
Int: 8 Rounds (40/20)
Adv: As written
