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)
Cross over bands – movement prep 10:00
3: Metcon (No Measure)
Bar muscle up skill work 10:00
4: Metcon (AMRAP – Rounds and Reps)
AMRAP 22:00
4 Bar Muscle Ups
20 Sit Ups
40 Double Unders
