CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (No Measure)

Core Accessory (9 min)

3 Rounds

:45w/:15r

Hollow Hold

Superman Hold

Max V-Ups
Basics – :30w/:30r

3: Bent Over Row (3-3-3-3-3)

Complete 15 Push-ups in between sets (5 rds)

4: Metcon (Time)

Complete

20 Double Unders

20-18-16….6-4-2

Alternating DB Snatches (50/35)
20 DU’s every round