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: Shoulder Press (EMOM 8:00, 8×5 @ 50-60%)
3: Handstand Push-ups (EMOM 8:00 30 on/off – Max reps)
4: Metcon (Time)
Complete 4 rounds for time:
20 Pull Ups
30 Sit Ups
40 Double Unders
scale as needed