CrossFit Salem South, CrossFit Salem West – CrossFit

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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: Overhead Squat (Establish 1 Rep Max)

2: Metcon (Time)

4-3-2 rope climb

16-12-8 Thruster@115/75

Basic- rope lowers and 75/55 thrusters

Int- 95/65

Adv-As written

RX+

Legless rope climbs and 155/105 thrusters