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 (AMRAP – Reps)

E2MOM 30 min

1:00w/1:00r

Rd1: 15/12 Cal Bike

Max Goblet Squats Time remaining

Rd2: 15/12 Cal Row

Max Sit-ups Time remaining

Rd3: 150m Run

Max “USA” KB swings Time remaining
Basics – 10/7 cals/100m run

Int – 12/8 cals

Rx – as written

**SCORE is total reps of each movement!!