CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Metcon (Time)
Team’s of 2*
100 Thrusters (95/65)
100 Toes to Bar
100 Sumo Deadlift High Pull (95/65)
*One person works at a time.
Break up work any way you like.
Scale weights as needed.