CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (AMRAP – Rounds)

Core Work (12 Min)

E3MOM (4 rounds)

:30 sec Plank (weighted)

:30 sec Hollow Hold

100m Farmer Carry (AHAP)

3: Metcon (Time)

10 Rounds

15 Push-ups

10 KB Swings (70/53) “Merica”

100m Run