CrossFit Salem South, CrossFit West Salem – CrossFit
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