CrossFit Salem South, CrossFit West Salem – CrossFit
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: Split Jerk (20×1 building to max)
3: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Basics: Split up anyway, 50s
Int: Split up anyway, 75s
Adv: Chipper style, 100s