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: Sumo Deadlift (10×3 @ 50-60% of Reg DL)

https://youtu.be/PQ3A_HmfQyk

Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells.

https://youtu.be/7Aqeb8UHl4k

3: Metcon (AMRAP – Reps)

EMOM 12:00

Even Min: 1 arm Dumbbell Thrusters (50/35)

Odd Min: Burpees

Max reps each min.