CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Turkish Get Up (15 min)

15 minutes to work on technique and build up to a heavy lift.

3: Metcon (No Measure)

5 Rounds

4 tire flips

100m Sled drag (180/90)

100m Double Slam Ball Carry (50/30)
Not for time, but keep moving!

Dbl Slam Ball Carry: pick up 2 Slam Balls (50×2) in the front bear hug position and start marching.

4: Metcon (AMRAP – Rounds)

Ca$h Out! (10 min)

Death by Rower

Begin with 6 Calories

EMOM Add 2 Cals each minute until fail to complete reps within the minute.
Reset calories on rower at the beginning of each minute!!