CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
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)
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!!