CrossFit Salem South, CrossFit West Salem – CrossFit

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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