CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 30:00

30 Wall Ball Shots (20/14)

25 Toes to Bar

20 Cal. on the Assault Bike

Rest 1:00
one person works at a time, scale as needed.