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: Turkish Get Up (1RM (12:00 after warm up))

https://youtu.be/0bWRPC49-KI

Shoulder warm up is essential to this movement!

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 24:00

Row 600m

100 Double Unders

Row 600m

40 Toes to bar
Scaling

Basics: 400m, 100 SU, 30 Knee Raise

Int/Adv: as written

Nutrition: Check out this video, some good general information for muscle development and overall body composition goals. https://youtu.be/C1s_2au4qcM