CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Weighted Box Step Ups (5×10)

5 sets of 10 reps AHAP

Alternating legs on to 20″ box

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

500m Row

12 Alt Lunges w/ plate OH (45/25)

12 weighted sit-ups (45/25)

200m Run w/ plate
Basics – no weight added

Int – (25/10)

Weighted Sit-ups: touch plate on ground above head (at bottom), and in front of toes (at top).