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: Metcon (AMRAP – Rounds)

EMOM 30:00

Min 1 – 40 Double Unders

Min 2 – Bike 10/8 cal

Min 3 – 15 KB Swings (53/35)

Min 4 – Row 18/16 Cal

Min 5 – Run 150m
Basic: 30 on/30 off

Int: 25 DU, 8/6 bike, 12 KBS, 15/13 row, 100m run

Advanced: as written

Rx+: Ski erg instead of row 16/14

Team of 2: Alternate minutes, reps go up to: 50, 15/13, 20 KBS, 20/16, 200m run.