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 (AMRAP – Reps)

AMRAP 8 Min

30 Double Unders

15 Wallballs (20/14)

5 Toes to Rope

Rest 2 min

AMRAP 6 min

100m Run

3 Wall Walks

Rest 2 min

AMRAP 4 min

Max Cals on Rower
Score total reps of all three AMRAP’s!!

100m run = 10 reps

3: Metcon (AMRAP – Rounds)

Death by Situps

EMOM 10 min

Minute 1: 12 sit-ups

Add 2 sit-ups each round until failure to complete prescribed # for that round!!