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 (No Measure)

Tabata hollow Hold

Rest 2 mins

Tabata handstand Hold

3: Metcon (Time)

Karen with a twist

150 wallballs for time 20/14

Every time you break 10 push-ups, and 20 sit-ups

Break= ball touches ground or ball stops moving vertically. Cannot just hold onto the ball and rest.