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: Weighted Box Step Ups (5×10)

Use KB or DB and complete 5 sets of 10 reps.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min

7 Handstand Push-ups

10 Box Jumps (24/20)

12/10 Cal Row