CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Squatty Lungerson (50 Back Squats + 50 BR Lunges)

20:00 max (use it)
Work up to one weight. Complete 100 reps, split up anyway. 50 Back Squats and 50 back rack lunges. For added challenge sub overhead squats for back squats (lighter weight of course).

Estimated weight is 40-50% of your 1RM back squat

3: Metcon (AMRAP – Reps)

4 x 3:00 rounds for max reps

30 Wall Ball Shots (20/14#)

15 Deadlifts (40% 1RM)

Max bar facing burpees over the bar
score is only burpees

Basics: 12/10# WB

Int: 14/12# WB

Adv: As written