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: 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