CrossFit Salem South, CrossFit West Salem – CrossFit

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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: Metcon (No Measure)

Rope Climb and Pistol progressions

Rope- lowers, work on foot lock on box, legless, L-sit

Pistol- narrow squat, on box, on band, foot behind, foot crossed over front, weighted

3: Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Pistol

1-2-3-4-5-6-7-8-9-10

Handstand push-ups

1 rope climb after each set