CrossFit Salem South, CrossFit West Salem – CrossFit

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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 – Rounds)

PROWLER PUSH/SLED DRAG

100m Prowler Push x 3 (180/90)

100m Sled Drag x 3 (180/90)
25 minutes to complete 6 rounds.

3: Metcon (Time)

For Time

5 Rounds

100m Run

15 Sumo DL High pulls w/KB (70/53)

20 AbMat Sit-ups