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: Back Squat (10,9,8..2,1 reps. Same weight. )
20:00 working time.
3: Metcon (AMRAP – Reps)
EMOM 14:00 for reps
Even Min: Max double unders
Odd Min: Max calories – Rower
Rx Score = total calories + 1/2 total double unders
Scaled score: total calories + 1/3 single unders
