CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 30:00
100 Double Unders
30 Cal Ski Erg
4x 100m runs
10 tire flips (or 30 KB Swings 53/35)
30 Burpee box jumps (24/20″)
one person working at a time, split reps anyway. Use one Erg for your team, if occupied then row.
