CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (No Measure)

Skill work, two options: (15:00)

A. Handstand Walking:

– Wall Kick Ups or wall walks

– Handstand hold while shifting weight to each hand

– Handstand hold, alt lifting each hand off the ground

– Handstand walk along the wall

– Handstand walk to the wall

– Handstand walk with a partner

B. Muscle Ups:

– Ring and/or bar kipping

– Ring or bar pull ups

– Ring or Bar hips up to bar/rings

– Banded seated ring muscle ups

– box jumping bar muscle ups

– ring/bar dips

– attempts

3: Metcon (AMRAP – Rounds)

EMOM 24:00

Min 1: 40 Double Unders (100 SU)

Min 2: 25 Sit Ups

Min 3: 15 Kettlebell Swings (53/35)

Min 4: Row 16/14 Calories

repeat
Basic: 30 on/off each station

Int: 30 DU, KBS @ 44/26, Row 14/12 cal

Adv: as written

Rx+: 50 DU, 30 Sit Ups, 18 KBS, 18/16 cal