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: Deadlift (20×1 AHAP)

3: Metcon (No Measure)

Skills and Mobility work as a class. Any order rotate through ststaions.

Reverse hyper 3×10 @ 1/3 DL weight

https://youtu.be/7MthYct8yxQ

3×10 banded hamstring curls

https://youtu.be/B0kABjeJ_TY

5:00 foam roll upper back and hamstrings, use the double ball rollers for lower back or lacrosse balls

3×10 KB torso twists

https://youtu.be/BWnh1TjZz1U

Dumbbell Shoulder Shrugs

3×10 AHAP