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: Metcon (AMRAP – Rounds)

EMOM 30:00

Min 1 – 50 Double unders

Min 2 – 15 American KB Swings (53/35) – Or Russian (70/53)

Min 3 – 12/10 Cal Assault Bike

Min 4 – 20 Ground-Bar Touches

Min 5 – Rest
Ground-Bar touch is touching the ground with both hands and then jumping to touch a bar with both hands that is 4-6″ over your reach.