CrossFit Salem South, CrossFit Salem West – CrossFit

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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: Double-Unders (10 min)

10 minutes to work on skill progression.

3: Metcon (Time)

For time:

10 Rounds

30 Double Unders

20 Med Ball Squats (20/14)

100m Run w/ med ball
Med ball squats- hold ball in front rack position.