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: Deadlift (6X3)
between sets perform 10 hamstring curls. https://youtu.be/B0kABjeJ_TY
3: Metcon (Time)
Three rounds for time of:
Row 500m
Walking lunges (same time as the row)
Run 400m
