CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Deadlift (20 x 1 (25:00))

20×1 deadlifts at 75%, resist the urge to go so heavy that you can’t do the metcon or are sore for a week 🙂

Acc movements to complete in the 25:00

3×10 single let glute bridges

https://youtu.be/yFNjwkUNIao

3×12 reverse hyper extentions (30% of DL weight)

3: Metcon (Time)

21-18-15-12-9 reps for time of:

Cleans (95/65)

Burpees over the bar
Basics: 65/35. Start at 18 or 15

Int: 75/55

Adv: as written