CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (AMRAP – Reps)

3 rounds

Row (cals)

Box jump 24/20 (reps)

KB swings 53/35 (reps)

Single arm DB push press@50/35 (reps)

Alt lunge steps with DB (reps)

Rest

Fight gone bad style
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.