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)
Skill work, two options: (15:00)
A. Handstand Walking:
– Wall Kick Ups or wall walks
– Handstand hold while shifting weight to each hand
– Handstand hold, alt lifting each hand off the ground
– Handstand walk along the wall
– Handstand walk to the wall
– Handstand walk with a partner
B. Muscle Ups:
– Ring and/or bar kipping
– Ring or bar pull ups
– Ring or Bar hips up to bar/rings
– Banded seated ring muscle ups
– box jumping bar muscle ups
– ring/bar dips
– attempts
3: Metcon (AMRAP – Rounds)
EMOM 24:00
Min 1: 40 Double Unders (100 SU)
Min 2: 25 Sit Ups
Min 3: 15 Kettlebell Swings (53/35)
Min 4: Row 16/14 Calories
repeat
Basic: 30 on/off each station
Int: 30 DU, KBS @ 44/26, Row 14/12 cal
Adv: as written
Rx+: 50 DU, 30 Sit Ups, 18 KBS, 18/16 cal
