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: Handstand Push-ups (10-15:00 min skill work)

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 24:00

12 Handstand Push Ups

16 Burpee Box Jumps (24/20″)

20 Toes to bar

24 Partner Med Ball Toss (20/14# – 16′ )
scale as needed