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: Metcon (Time)

Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row

400 Meter Run

30 Kettlebell Swings (70/53)

20 Pull-Ups
Note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets. Rx+ add 10 pull ups each rd.