CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
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)
Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells.
3: Metcon (AMRAP – Reps)
Even Min: 1 arm Dumbbell Thrusters (50/35)
Odd Min: Burpees
Max reps each min.