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: Squat/Lunge Complex (8×6 AHAP)

4 Back Squats + 2 Lunges (L+R) = 6 reps

3: Metcon (Time)

10 Rounds for time:

200m Run

15 Slam Ball Over Shoulder (50/30)
Scale to:

Basics: 100m run or 6 rounds (20/10)

Int: 8 Rounds (40/20)

Adv: As written