CrossFit Salem South, CrossFit West Salem – 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: Push Press (Build to a 2 rep max )

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

50m KB waiters walk R arm @53/35

50m KB waiters walk L arm @53/35

15 Double squat box jump @24/20

10 Toes to bar
KB waiters walk-single KB locked out overhead.

Double squat box jump- regular box jump and stand to full extension then do one additional full squat on top of box.

Basics-light DB, regular BJ and sit-ups

Int-med DB and knee raises

Adv-as written