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: Handstand Push-ups (10-15:00 min skill work)
3: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 24:00
12 Handstand Push Ups
16 Burpee Box Jumps (24/20″)
20 Toes to bar
24 Partner Med Ball Toss (20/14# – 16′ )
scale as needed
