CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Leg Blaster 5000 (10×1)

10 sets of the complex: 3 front squats, 2 front rack lunges, 1 thruster (all at the same weight)

3: Metcon (Time)

Complete for time: (chipper style)

Run 400m

30 Box Jumps (30/24″)

Run 800m

50 Wall Ball Shots (20/14#)

Run 400m
Basics: 200/400/200 run. 30 box, 30 WBS

Int: 400 each round (no 800), adj height of the box and wall ball weight to your level

Adv: as written

Be sure to do the following:

– Wait to clean up your stuff until the last person is done, cheer them on, stay focused on the community we need to stay motivated, help others by pushing them through the last few reps!

https://youtu.be/mlVrkiCoKkg