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: Pull-ups (EMOM 18:00 (see comments))

Three sections:

Min 1: 5 weighted pull ups

Min 2: 10 Ring Rows

Min 3: 15 Push Ups

repeat 6 times

Pull ups should be as heavy as possible, if unable to complete a body weight pull up then do seated pull ups or strict with a band. Ring rows are as flat as possible to the ground.

3: Metcon (AMRAP – Reps)

4 rounds for max reps:

2:00 of Rowing for calories

1:00 of Handstand Push Ups

Rest 1:00
Options for HSPU include wall walks (3), pike HSPU, or Dumbbell Presses (10 @ 35/25).