Wed 9-5-18
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: 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 aparts2: Bench Press (8x3)between sets do 8 ring rows, as flat to the ground as possible. 20:003: Metcon (AMRAP - Rounds)AMRAP 14:00 Run 200m 40 Double Unders 20 Lunges
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