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 (6X3)

between sets perform 10 hamstring curls. https://youtu.be/B0kABjeJ_TY

3: Metcon (Time)

Three rounds for time of:

Row 500m

Walking lunges (same time as the row)

Run 400m