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: Turkish Get Up (1RM (12:00 after warm up))
Shoulder warm up is essential to this movement!
3: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 24:00
Row 600m
100 Double Unders
Row 600m
40 Toes to bar
Scaling
Basics: 400m, 100 SU, 30 Knee Raise
Int/Adv: as written
Nutrition: Check out this video, some good general information for muscle development and overall body composition goals. https://youtu.be/C1s_2au4qcM
