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: Metcon (Time)

Teams of 2!

20 Rounds

100m Run

15 Hang Squat Cleans (75/55)

9 Handstand Push-ups
One person works at a time!

Basics – (45/35) DB Push Press

Int – (65/45) scale HSPU as needed

Rx – as written

RX+ – (105/75)