Wed 10-31-18
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: 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 finish2: Metcon (No Measure)Cross over bands - movement prep 10:003: Metcon (No Measure)Bar muscle up skill work 10:004: Metcon (AMRAP - Rounds and Reps)AMRAP 22:00 4 Bar Muscle Ups 20 Sit Ups 40 Double Unders
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 (No Measure)
Cross over bands – movement prep 10:00
3: Metcon (No Measure)
Bar muscle up skill work 10:00
4: Metcon (AMRAP – Rounds and Reps)
AMRAP 22:00
4 Bar Muscle Ups
20 Sit Ups
40 Double Unders