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: Back Squat (3×8)

Three rounds of:

A. Back Squat x 8 reps

B. Single-Leg Glute Bridge x 10 reps each leg

https://youtu.be/yFNjwkUNIao

C. Hollow Body Roll to Superman x 6 rolls each way

https://youtu.be/_1LXu5T8AO4

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

6 Strict Pull Ups

12 Lunges (with 20/14 med ball)

Run 100m (with med ball)
Basic Level: No med ball. 6 inverted rows or seated pull ups.

Int Level: 6 pull ups with band or kipping. Scale med ball as needed.

Adv Level: As written