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: So Fresh So Clean (Every 90s for 10 rounds (AHAP).)
Complex: 1 Clean, 1 Hang Clean, 1 Front Squat
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
2 Lunges (with 50/30 slam ball)
2 Ball Slams
1 rope climb
* Increase lunges and ball slams by 2 each round
