CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Bench & Row (3 Bench Press + 3 Barbell Rows)
8 rounds for max weight
2:00 per round, 3 bench press + three barbell rows. weight score is combination of the lightest two used.
https://youtu.be/RQU8wZPbioA
https://youtu.be/x7m1JW7mg6Q
3: Metcon (Time)
5 rounds for time:
5 Bar Muscle Ups
10 Inchworm Push Ups
15 Ball Slams (50/30)
Basic:
10 scaled pull ups (band, ring row, etc)
10 inchworms (no push up)
10 Ball slams (40/20)
Intermediate:
Jumping BMU
40/20 Ball Slam
Advanced: as written
Inchworm push ups
https://youtu.be/Gv0rFtj-XjI