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: Pistols

Spend 15 minutes on Pistol progressions. Narrow squats, on box, foot behind, foot in front and banded.

3: Metcon (Time)

1000m row

50 alt Pistols

40 push-ups

30 pull-ups

Rest 2 mins

500m row

25 alt Pistols

20 push-ups

15 pull-ups