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: Hang Clean & Jerk Complex (Every 90s for 10 rounds)
2 Hang Cleans + 2 Jerks (unbroken)
3: Metcon (Time)
Chipper for time:
40 cal row
40 Toes to bar
40 Ass bike calories
40 cal row
40 Toes to bar
40 Ass bike calories
Start anywhere to share equipment, scale as follows:
Basics: 30’s/25’s
Int: 35’s
Adv: 40’s
