CrossFit Salem South, CrossFit Salem West – CrossFit

View Public Whiteboard

1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (Time)

For time

7 Rounds

6 Strict Pull-ups

10 Handstand Push-ups

14 Front Squats (95/65)

Then:

1 mile run
Front squats – no rack

Scale as needed

Rx+ – with weighted vest